YOGA ACTIONS: 2-directional stretch of the entire spine
- INHALE breath up to crown
- EXHALE breath down and out tailbone
Instructions:
- Repeat the YOGA ACTIONS for 5-10 breaths in each of the three variations of Chair Uttanasana.
- After each variation, INHALE and stand up straight. Rest arms alongside body.
- During each variation, maintain your awareness on the breath action, and notice your inner experience.
CHAIR UTTANASANA: 3 variations

1) Forearms (not heels of palms) on chair back
5-10 Bs ea

2) Block between inner upper thighs & palms
on chair seat
5-10 Bs ea
– Press outer thighs to inner thighs into block.

- Forehead rests on front edge of chair seat
5-10 Bs ea
– Webs of index fingers and thumbs press into elbow creases (not clasping outer elbows)