Utkatasana (Chair Pose)

To perform Utkatasana (Chair Pose), stand with feet hip-width apart. Inhale and raise your arms overhead, palms facing each other. Exhale and bend your knees as if sitting back into a chair, keeping your back straight and chest lifted. Your knees should ideally be behind your toes. Hold for several breaths, then inhale and straighten your legs to return to standing.

Benefits: Utkatasana strengthens the muscles surrounding the knee joint, including the quadriceps and hamstrings. These strong muscles provide crucial support and stability to the knee, which can help to prevent injuries and improve joint function. However, it's crucial to avoid letting the knees extend past the toes, as this puts excessive stress on the joint.