Chair pose (also called Utkatasana) is wonderful pose that strengthens the glutes, legs, core and back. Chair pose is almost like the action of sitting in a chair, and when the stance is held, it challenges the leg and abdominal muscles to activate.

Starting from a standing position, with your feet in line with your knees and hips, begin to bend your knees and lower your hips. Firm the muscles of the belly and be mindful of keeping your tailbone or low back lengthened down. Sit your hips as low as you can comfortably, while tracking your knees in line with your second and third toes. Once you're comfortable in your position, bring your arms in line with your ears while relaxing your shoulders down.

Add chair pose to your practice to strengthen the body, and as you build strength, you can experiment with holding the pose for longer periods.

shanti!

I've decided to add a new series to the site, where I'll share simple, and in my opinion, healthy recipes. I have been a vegetarian for about 15 years, however, I don't believe that you need to adopt a vegetarian diet to be healthy. I think that Michael Pollan's "In Defense of Food" is a balanced and healthy, yet progressive, approach to nutrition. For those are looking to add new options to their repertoire, please feel free to try these out.

Mesclun Greens with Simple Lemon/Olive Oil Dressing

Kirtan is often practiced with live music. The leader of the kirtan chants a phrase, followed by the group repeating the phrase in the same timing. The tempo can speed up or slow down and the melodies may vary, but experience of following and repeating the chants within a group, cultivates presence of mind and presence of the moment.

Kirtan and chanting are sometimes practiced in yoga classes and special workshops at studios and wellness centers. If you have not experienced this participatory method, it is one that I highly recommend for quieting the mind and comforting the soul.

om shanti!

The hip flexor muscle group acts to flex the torso toward the thighs or lift the knees toward the torso. These muscles are constantly in action to support standing and walking and, as a result, can become very tight. Tight hip flexors are also associated with low back pain, since some of these muscles attach on the lower spine and pelvic brim.

In yoga philosophy the hip region is associated with holding our most deep seated emotions, so tapping into this area is thought to release suppressed or hidden emotions, thoughts and energies.

If you're looking to open and stretch this area, yoga poses like Warrior I pose, high lunge or goddess pose, can help to open this complex, large muscle group; start slow and work to deepen the stretch as appropriate for your body and comfort.

You may find that regular stretching of your hip flexors helps to release tension in your low back, while freeing range of motion in your hips.

shanti