Utkatasana (Chair Pose))

Begin in mountain pose.

Breathe in and raise your arms above your head.

Bend your knees slowly as you lower your butt toward the floor.

Your knees will jut out slightly over your feet.

Breathe in and out as you hold the pose.

Breathe in again as you straighten your legs and return to mountain pose.

Duration:
Beginners can hold for 30 seconds. As you advance you can hold for 1 minute.

Benefits:
• Helps reduce flat feet

• Strengthens and supports your ankles, legs and spine

• Stretches your shoulders