Ardha Utkattasana (Half Squat) Chair Pose

Ardha Utkattasana:

Steps:

1. Stand in Samastithi.
2. Inhale and lift your arms from the front and palms together.
3. As you exhale go down half-way (half squat).
4. Inhale and go down further and arch your back.

Coming out of Asana:

Exhale relax your back. Inhale and come back to the standing postion. Exhale and drop your palms and return to Samastithi.

Classification:

      -  Back Arch
      -  Symmetrical
      -  Standing
      -  Dynamic / Static

Focus:

      -  Ankles
      -  Calves
      -  Thighs
      -  Spine
      -  Abdomen

Modifications:

       -  Squat how much you can
       -  Hands can be stretched out
       -  Can do with wall support
       -  Knees apart

Benefits:

       -  Strengthen Ankles, Calf muscles, Thighs and Spine.
       -  Works on abdomen.