Chair Pose: Knees Over Toes and Other Hot-Topic Woes

Yoga Meets Movement Science

Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen discuss chair pose (utkatasana), squats (malasana), and the common alignment questions and confusions that arise about these poses.

Points of discussion include:

• The anatomy and biomechanics of chair pose
• The differences and similarities between yoga’s chair pose and the strength world’s squat
• Variations of chair pose
• Is a bodyweight yoga practice a good way to build strength for chair pose?
• The difference between a knee-dominant or hip-dominant chair pose and why you might choose one over the other
• Jenni’s personal evolution about chair pose alignment in her yoga teaching over time
• Is knees over toes an injurious alignment? In chair pose? In squats in the gym? In yoga’s standing poses like warrior 1 and lunges?
• Should we tuck or untuck our tailbone in chair pose?
• Does “buttwink” in a squat matter?
• What’s the correct foot width in chair pose?
• In twisting chair pose, should the knees stay flush, or should one knee track forward of the other?
• …And much more!

Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!

Resources mentioned in this episode:

Jenni’s email newsletter

Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis

Online yoga class library & yoga anatomy workshops with Jenni

Strength for Yoga email newsletter

Podcast episode: The Glutes: Peachy Keen or Not All They Seem?

Video: How to Find Your Perfect Squat Stance

To find out more about Travis Pollen: website / Instagram

Music used with generous permission from Dischord A Cappella.

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