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what's up everyone welcome to yoga with

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Adriene I am Adriene and welcome to the

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foundations of yoga today we're going to

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learn chair pose or utkatasana or cat

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asana or just go actually or they also

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call it the fierce pose the fiery pose

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we're going to check in with the lower

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body stay nice open and graceful in the

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upper body and learn the foundations of

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chair pose so let's hop to it oh you

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know so we're going to begin today

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standing and Mountain Pose

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go ahead and bring your feet flush

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together and stand up nice and tall take

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a deep breath in then exhale drop your

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gaze drop your chin to your chest and

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take your eyeballs down towards your

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feet so we're going to start the feet

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here lifting the toes perhaps pressing

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into the ball joint of the big toe the

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ball jointed the pinky toe and the back

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two corners of the heels then release

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your toes down and then we're going to

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create this a little bit of space

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between the heels so keep the front part

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of your foot where it is soft knees here

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as we slide the heels open maybe just

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about a thumb prints worth so the tops

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of the thighs spiral in we take a deep

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breath in bring the hands to the

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waistline and on an exhale bend your

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knees generously so this is foundations

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of yoga so we're breaking it down so

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what tends to happen here is the the

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butt pelvis sticks out the lower back

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sways and the ribcage just kind of

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pushes out this looks awkward because it

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is and it's uncomfortable so we're going

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to take care of this tops of the thighs

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are going to spiral in very important go

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ahead and bring one palm to your belly

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one palm to your lower back lower back

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is going to lengthen and the way we're

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going to do that is we're going to draw

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the tailbone down now keep your knees

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bent my friends and again a little bit

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of space between your two heels if this

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is hurting your knees and you still want

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to practice the foundations of

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utkatasana

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go ahead and practice the

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us with the feet hip-width apart big

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toes turned in just slightly so we have

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an option to be here or here but I want

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to teach this with the feet flush

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together to start because I feel like

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that will help you those of you who've

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been practicing asking me about this

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posture hope you in your practice

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okay so tailbone is lengthening down use

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your hands here to draw the lower belly

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in lengthen the tailbone down great that

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hands can come back to the waistline

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here and we draw the chin into the chest

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just slightly find that length through

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the back of the neck so another thing

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that tends to happen is we end up being

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here so again we're breaking it down

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finding length in the neck the quads are

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starting to talk to you I ran yesterday

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so my legs are definitely starting to

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talk to me all right begin to shift your

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weight a little front and back now again

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just feeling out the feet and then I'm

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going to rock back and imagine my sit

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bones hovering over my heels so for me

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this is like the the tip of all tips in

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okay tossing for me and my body is

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imagining my sit bones melting down over

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my heels so that's a nice little

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alignment tip for me again notice how as

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we hang out here longer the tail bones

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going want to come out to compensate for

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the kind of engaging of the quads so be

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strong hang on tuck your pelvis lengthen

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tailbone down find that open lift in the

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heart draw your shoulder blades in

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together and down the back and then on a

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swift breath in we'll send the

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fingertips up towards the sky

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now keep the shoulders plugged in here

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so here's an example of being here and

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then opening and plugging in bend the

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elbows in fact soft elbows as much as

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you need here as you spread the

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fingertips then we're going to see the

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little deeper bending the knees and

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again you can imagine sit bones hovering

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over the heels here now remember that

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lengthen the back of the neck so many

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things that's why we have foundations of

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yoga I love it and I'm lifting my toes

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here to really spread awareness

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throughout all four corners of the feet

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so again I started us down at the feet

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so you can keep your gaze soft here of

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course peek at the video when you need

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- and start at the feet and travel up

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drawing energy up from the arches of the

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feet can relax the toes down whenever

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you want

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tops of the thighs are spiraling inward

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bending at the knee sit bones hover over

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the heels tailbone lengthens down as the

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lower belly draws in now we've been

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talking on the channel a lot about this

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knitting of the lower ribcage and so

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once again I'll show you just this

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visual it's the lower ribs drawing in so

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rather than just sticking out hey mom

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hey honey

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I'm drawing it in tailbone lengthens

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down and the lower ribcage begins to

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come in like we're focusing a pair of

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binoculars or of course that kind of

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drawing in so I'm engaging these

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intercostal so a lot going on here so

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often we just kind of isolate the lower

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body but the upper body is working hard

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to hear a new guitar soon a fiery pose

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for sure so rest when you need to and

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come back we're going to loop the

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shoulders again open the heart open

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through the chest now turn your pinkies

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in towards the front edge of your mat

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and allow the tops of the shoulders to

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drop down into socket so these are all

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little checkpoints of chair pose and

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maybe we sit a little bit deeper after a

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break or two and then eventually if we

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go ahead and take a break everyone stand

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up nice and tall eventually we're going

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to work to where we're getting the backs

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of the thighs more parallel with the

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earth but just take your time working

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with integrity working with alignment if

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you want to focus on the lower body you

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can interlace the fingertips behind the

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tail open up through the chest and then

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just focus your awareness on lower body

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so the arms aren't getting tired up

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there hands on the waistline is also a

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good place to just kind of practice with

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weight distribution and also that

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lengthening of the tailbone all right so

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I'm going to inhale reach my fingertips

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up one more time sink really deep knit

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the lower cajon go through my checklist

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nice long beautiful neck as the gaze

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goes straight down in front of my nose I

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take one more nice fiery breath here and

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then exhale everyone's going to enjoy

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this move as we press through all four

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corners of the feet stand up nice and

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tall lift your kneecaps and

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a jerkwads full body stretch and exhale

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palms back down at the heart great work

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everyone

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okey doke so that was the foundations of

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chair pose or utkatasana this is a pose

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that has definitely unfolded for me it

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sounds cheesy but it's so true I used to

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hate it a lot of teachers always joke

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about it being everyone's favorite pose

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but I actually do like this pose now so

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I know you know I wouldn't lie to you so

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stick with it return to this video keep

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going through your checklist within this

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posture it's nice to slow it down at

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home with your home practice because

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sometimes in public class you just move

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too swiftly or not too swiftly but you

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move swiftly you can't quite get into

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all the little nooks and crannies of the

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pose so I wish you the best and as you

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discover how Katonah unfolds

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keep digging through the foundations of

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yoga playlist and of course leave any

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questions or comments below I love

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hearing from you guys there's more at

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yoga with Adriene comm subscribe to the

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channel if you haven't already and I'll

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see you next time namaste

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you