Utkat!

I first taught this class about a year ago, to a "Cardio Yoga" class. The idea of the class was to get the heart-rate up while doing yoga, but still keep the focus on the breath and body awareness. This sequence fits in with that intention. There are a lot of Utkatasana (Chair Pose) variations and a lot of "Sun Breaths." If it gets too challenging back off a bit, if you want a bigger challenge, go deeper in the Chair sits.


Utkat!

There are two common ways to come into Utkatasana. One style has the big toes and ankles touching, legs squeezing together. The other brings the feet hip distance apart, knees lining up with the feet as you squat. Play around with both if you haven't before: see what works for you. Also, enjoy the other variations presented here. And... if you don't enjoy it, come back to the version that works for your body.

  1. Sukhasana (Easy Pose)
  2. Kapalabhati (Breath of Fire). Repeat twice, for a total of three rounds. 
  3. Seated Sun Breaths
  4. Tadasana (Mountain Pose)
  5. Standing Sun Breaths
  6. Bring legs into Trikonasana (Triangle) stance
  7. Bend knee and straighten, arms in "T" position, repeat multiple times
  8. Trikonasana
  9. Repeat steps 7 and 8 other side
  10. Kaliasana (Goddess Pose)
  11. Sun Breaths in Kaliasana
  12. Prasarita Padotanasana (Standing Wide Angle Pose)
  13. Slight back bend after coming up
  14. Taking feet hip-width and slightly pigeon-toed, "sit" into Utkatasana and then straighten legs 12x
  15. Hold Utkatasana, three to five breaths
  16. Uttanasana (Standing Forward Fold Pose)
  17. Vinyasa to Virbhadrasana I (Warrior I)
  18. Tadasana
  19. Repeat steps 17 and 18, with other leg
  20. Uttanasana
  21. Utkatasana
  22. Parivrtta Utkatasana (Revolved Chair Pose). Repeat other side
  23. Vinyasa to Upavista Konasana (Seated Wide Angle Pose)
  24. Dandasana (Staff Pose)
  25. Paschimottanasana (Seated Foward Fold)
  26. Taking hands under knees, roll to standing
  27. Standing Sun Breaths
  28. Taking feet hip-width apart, "sit" into Utkatasana and then straighten legs 12x
  29. Hold Utkatasana
  30. Vinyasa to Tadasana
  31. Bringing big toes and heels together, knees touching, "sit" into Utkatasana and then straighten legs 12x
  32. Hold Utkatasana
  33. Tadasana
  34. Bring legs into Trikonasana stance
  35. Bend knee and straighten, arms in "T" position, repeat multiple times
  36. Trikonasana
  37. Repeat steps 35 and 36 other side
  38. Garudasana (Eagle Pose). Bend knees deeper and gently straighten, pulsing with breath between the two.
  39. Repeat other side
  40. Vinyasa to Adho Mukha Svanasana (Downward Facing Dog)
  41. Pedal heels to release tension in legs in Adho Mukha Svanasana
  42. Ardha Salabhasana (Half Locust Pose). Repeat on other side
  43. Salabhasana (Locust Pose)
  44. Supta Matsyendrasana. Repeat other side
  45. Include any other cooling postures you may need
  46. Savasana

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