Support Sunday Pose by Pose Spotlight — Week 5 Chair Pose (Utkatasana) with Pelvic Floor Engagement Rooted. Rising. Resilient.

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Welcome to Support Sunday, where we explore yoga poses that build inner strength and gentle confidence—especially for those of us living with incontinence, pelvic floor challenges, or a padded little secret under our leggings.

This week’s pose is steady, simple, and oh-so-empowering. It reminds us that we can be soft and strong, gentle and grounded. Let’s rise into Chair Pose together.

🧘‍♀️ 5. Chair Pose (Utkatasana) with Pelvic Floor Engagement

How to do it:

Start standing tall with your feet together or hip-width apart. Inhale, then bend your knees as if sitting into an invisible chair behind you. Keep your chest lifted, arms reaching up or forward. Engage your core gently and softly lift your pelvic floor—like you're drawing up from deep within.

Focus on length through your spine and try not to let your knees push past your toes.

🕊️ Duration:

Hold for 3–5 breaths, or longer if you're feeling stable. Rest and repeat if desired.

💞 Note:

“Strong thighs, lifted heart, and just a little squeeze down below—you're building quiet power, baby.”

Why it matters for pelvic floor support:
Chair Pose is a beautiful way to build lower-body strength while also engaging your core and pelvic floor. When held with mindfulness and soft control, it supports continence by training those deep muscles to activate when needed—without force, just gentle intention.

And yes, it’s perfectly okay if your legs tremble a little. That’s your body learning, adapting, and growing stronger.

💖 Closing Reflection

Sometimes strength isn’t loud.
Sometimes it’s the quiet squeeze no one sees.
The breath you hold steady.
The choice to stay present even when it burns.

That’s what Chair Pose teaches us: You don’t need to be perfect to be powerful.

So if you held it for two breaths or ten, know this: You showed up. You engaged. You rose.

💬 Let me know how this one felt in the comments, or tag me @AliceInYogaPants with #SupportSunday. Share your strength, one soft squeeze at a time.

With quiet power,
—Alice 🌸

🩷 Hashtag Love Notes

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength


Location: Southern Pines, NC, USA

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