Bikram Yoga is a popular style of yoga in the United States. Based on a 26-posture sequence of yoga poses, Bikram's style combines high heat with staple yoga poses used in most Western yoga practices. Bikram Choundhury, creator of Bikram Yoga, argues that the only way to receive medical benefits of yoga postures is to follow his requirements of high heat, breath control and completing the practice with a 26 second minimum relaxation posture. Chair Pose is the third step in the Bikram Yoga 26-posture sequence.
Chair Pose
Bikram separates step-by-step poses to fully achieve the benefits of Chair Pose. Start standing and distance your feet six inches apart. Sit back into an imaginary chair, working your thighs parallel to the ground and flatten your heels on the floor.
Lift Toes
Chair Pose builds your thigh muscles, strengthens your spine and stretches your shoulders, according YogaJournal.com. With your heels planted in the ground, lift your toes toward the ceiling. Keep your toes raised for 10 breaths.
Tip Toe High
Bring your arms parallel to the floor with your palms facing down. Lower your toes to the ground, raise your heels and shift to your tip toes. Work toward a completely lengthened spine and bend your knees halfway. This encourages you to use your thighs instead of your back muscles. Breathe for 10 breaths.
Bent Squat
Straighten your legs as you continue to balance on your tip toes and walk your feet closer together. Bend your knees as you lower your hips to the back of your heels with your thighs parallel to the ground. By moving from your tip toes to squatting, you gain flexibility in your hips, increase blood circulation in the knees and ankles, and firm the calves, says Bikram.
References
- "Bikram's Beginning Yoga Class"; Bikram Choundhury; 2000
- Yoga Journal: Chair Pose
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