Chiar Pose Bikram yoga

The Chair Pose in Bikram Yoga, also known as Utkatasana, is a powerful posture that strengthens your legs, core, and back while improving balance and focus. Here’s how to perform it:
1. Start in a Standing Pose: Begin with your feet together and arms relaxed by your sides.
2. Raise Your Arms: Extend your arms straight out in front of you, parallel to the floor, palms facing down.
3. Lower Into a Chair Position: Bend your knees and sit your hips back as if you’re sitting in an invisible chair. Keep your knees together or just slightly apart.
4. Engage Your Core: Draw your navel toward your spine and maintain a straight back. Avoid arching or rounding your lower back.
5. Adjust Your Depth: Lower your hips so your thighs are as parallel to the floor as possible, and your knees stay aligned over your toes.
6. Focus: Keep your gaze forward, staying strong and steady.
7. Hold the Pose: Breathe deeply and hold for about 20 seconds, or longer as you build strength and endurance.

Benefits of Bikram Chair Pose:
• Strengthens: Builds leg muscles, including the quadriceps, calves, and glutes.
• Improves Posture: Helps align the spine and strengthens the core.
• Boosts Endurance: Enhances stamina and focus, especially in heated conditions.
• Increases Balance: Challenges your stability and coordination.