Two poses for today are Chair Pose and Squat with Mula bandha

Chair Pose and Squat with Mula bandha

Chair Pose -Yoga

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is an intense posture or a powerful posture.

You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications before you start.

Steps

1. Stand erect with your feet slightly apart.
2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
4. Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
5. Ensure that you keep your hands parallel to the ground.
6. With awareness, sit straight and lengthen your spine. Relax.
7. Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
8. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
9. Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Benefits of Chair Pose

• Exercises the spine, hips and chest muscles
• Helps strengthen the lower back and torso
• Tones the thigh, ankle, leg and knee muscles
• Balances the body and brings determination in the mind

Squat with Mula bandha

• Start with the Squat position, with your knees, separated to the width of both your forearms when the palms are pressed together.
• Place your elbows on the internal side of your knees with your hands united in the Salutation Gesture (Namaskar Mudra), keep a slight upward inclination in your forearms. Stabilize the position.
• Inhale and bring your forearms in line and horizontal to the ground and at the same time push your knees in the direction of your elbows; precisely engage Mula Bandha aware of the muscles involved.
• Hold for a few seconds, and then simultaneously release the Bandha and the pressure of the knees against the elbows.
• The forearms once again point slightly upwards.
• Repeat from 5-21 times.
• At the end, straighten your spine and remain motionless for 20- 30 seconds.

Benefits

• Mula Bandha creates a center of stability that is both physical and psychic; it generates an ascending energy movement and favors purification and wealth.
• Useful in case of incontinence, menstrual pain, prostate ailments, prolapse of uterus and other organs or inner muscles of the pelvis; precious tool during pre-menopause and menopause and to reduce the effects of andropause.
• Anti-aging practice par excellence. The perineum is the physical location of Muladhara Chakra, it’s the foundation for all that is above.
• The benefits of this gesture, when correctly and gently performed, are inestimable.