Yoga Phantom Chair Pose utkatasana is a rather challenging standing yoga pose that tests many different parts of your body at the same time. Phantom chair pose requires you to maintain balance while strengthening your lower body. At the same time, this stance builds core strength through the nature of the balancing position involved.
Perfect buttocks.
Strengthens the spine, thighs, calves, and ankles.
Helps fight flat feet and strengthen the arch of the foot.
Stretch your shoulders and chest.
Posture tutorials
1.Mountain Pose begins.
2.Breathe deeply. Start slowly bending your knees and lowering your body into a squat position as if you were sitting in a chair. Exhale. Slowly bend your knees, with the aim of lowering your thighs so that they are parallel to the floor, as if you were sitting on a chair.
3.Raise your arms at the same time so that they are parallel to each other, pointing diagonally to the ceiling.
4.Breathe steadily for one minute in this asana. To exit, simply lift your body and lower your arms at the same time.
Boost Strength:Phantom chair pose strengthens the entire lower body, from the thighs to the calves and ankles. This stance is beneficial for any activity that requires the use of legs and strength and endurance.
Build muscle:Phantom chair pose builds a strong core, stretches and lifts the shoulders, spine and chest. The Phantom Chair pose, like many standing yoga asanas, is a great help in improving the overall posture. Xi the Phantom Chair Pose several times a day to work these muscles.
Enhance Focus:The Phantom Chair Pose is an excellent posture for developing concentration. Balancing is tricky. All attention needs to be focused on alignment and maintaining alignment to complete this asana. Regular Xi can enhance memory, concentration, and concentration.
Modifications to enhance thigh strength
Take a yoga block, place it between your thighs, and squeeze it in while maintaining your balance. This will help build the strength of the thigh muscles.
Modifications to make the calves stronger
To make this standing yoga asana more difficult, don't shift your weight primarily to your heels, but balance forward so that your weight is more towards the balls of your feet. Point your arms forward. The goal is to keep your entire body in the same straight line and not get listless or collapse.
Build a stronger core
Instead of looking forward, lift your gaze up through your hands. Breathe deeply and evenly.
Adjustment of ankle tension
If your ankles are too tight to balance smoothly, give your heels some support. Roll up a thin mat or towel and place it under your heels. This helps the ankle to adjust its position.