Chair pose; the Sanskrit for this pose is utkatasana and it means fierce pose. You won't need to be in it for very many breaths before you figure out WHY. There are a lot of variations and challenges in this pose so here is a basic, safe alignment that can keep you practicing for the rest of your life:
Feet are inner (not outer) hipwidth apart. Bring weight into your heels as you sink in the knees. Maybe pick up your toes and set them back down gently to make sure you're not gripping.
Since your weight is in your heels, we know your knees won't push past your toes as you sink down; peek down at your knees and make sure they're tracking right over the toes. They may want to try to knock in or out, but keep them in line with your hips and feet with muscular effort.
Now, straighten up through your spine, getting a looooooooong flat back. Broaden the collarbones and pull the shoulders doooooooown away from the ears. Gaze is slightly up. Now, straighten the arms. I know, they feel straight, right? Widen them out until they're perfectly straight, then draw them back in close, even if you can no longer bring them back to your ears (often involves bending at the elbow, into ballet arms). Release any judgment of how far forward your arms are when they're *actually* straight.
Now... if you weren't already, BREATHE! 😃 try for 10 breaths, but if you're starting at 6 or 3, congratulate yourself for setting a measurable goal!
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