(Fierce Pose, Hazardous Pose, Lightning Bolt Pose, Wild Pose, or in Bikram Yoga, Awkward Pose)
Ground both feet to the ground.
In one motion bend the knees like you are sitting backing a chair and raise your arms up in the air.
Tips- Don’t use your shoulders to lift your arms. They will get tired quickly making this an inefficient use of your energy. Engage your lats (the big muscles in your back that stick out under your armpits) to hold your arms up.
Ankles, knees, wrists. When coming to chair, strive for keeping these three things in one straight line. Your knees stacked over your ankles, and your wrists stacked over your knees.
Strengthens the spine hip flexor muscles, the front of your thighs, you adductor muscles of your inner thighs and the gluteus of your hips.
Strengthens and stretches your calf muscles.
Strengthens and improves the range of motion in your ankles
Stretches and opens your shoulders and chest
Stimulates the abdominal organs, diaphragm, and heart
Reduces flat feet
Increases proprioception (or the sense of position in space) in your feet.
invigorates and energizes the whole body
•Low blood pressure
•Recent or chronic injury to the hips, knees, back or shoulders.
Modifications & Props:
1. If your low back hurts, try bringing your hands to heart center.
2. Lightning bolt- Don’t sit down as far
3. Stick a block between your knees and squeeze it with your legs as you hold the pose to help engage Inner leg muscles
4. Stand on a block in order to work on balance
5. Stand on Tip-toes while holding this pose to engage calf muscles and increase focus on balance
6. Hold one leg straight out in front of you to increase overall quad, glute, and core strength, and focus on balance. (Pistol)
7. Step your feet out wider than hips width part and turn your toes out just a little wider to target outer part of the leg and glute.