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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

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Utkatasana (also known as chair pose) is an asana that is equivalent to 5 km walking! but however, you will receive the full feel of a 5km walk when practiced properly.

Benefits:

• This yoga will help in strengthening the stomach, knee, hip and shoulder muscles.

• Improves the function of the digestive system and Heart.

• It reduces the flat feet defects and heel related issues.

• Most beneficial yoga and it is equivalent to 5 KM walking benefit.

How to do?

• In standing position, breathe in raise your hand's straight palms touching each other over the head and keep your legs together.  Breathe-out bends your knees and sits straight as shown keep your eyes watching the front object.

• Ensure your knees should be together and foot flat on the floor.  Stay in the same position if you are not able to maintain these conditions when it starts deviating.

• Stay there in this position for 3-4 rounds of breathe-in & breathe-out cycle. During this stage focus your mind inwards for the muscle movements in stomach, shoulder and chest muscles.

• After that breathe-in come back to the normal position and relieve your hand by sideways. Repeat this for 2-3 rounds.

Caution:

• Those who have knee problems and taking medications for high BP don’t force to stretch more and if you feel difficulty while doing don’t stay for longer period.

• Pregnant women can do this yoga only after taking advice from the Doctor.

 

I will be narrating the steps to follow. Please watch the video and keep up.

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Comments are highly appreciated. Don’t hesitate to ask any questions.

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Want to find out what are the things that you should know before you start? Click here

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Here is the video! 

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