The Utkatasana  or Chair pose is a pose which helps in strengthening the legs and the abdominal region.

The name comes from the Sanskrit, “utkata” meaning “intense” or “powerful,” and asana, meaning “posture.” The common English name for utkatasana is chair pose. It is also sometimes called as fierce or powerful pose.

Chair Pose (Utkatasana) Steps with breathing

 Stand erect in “taadasana” keep the feet together.

 With a deep breath in, lift the arms above the head. The arms can either be kept facing each other with palms joined or they can be kept parallel to each other.

 Exhale; bend from your waist 30 degree forward. With further exhalation bend your knees, push your hip back as if you are sitting on a chair and gaze in front.

 Maintain the pose from 30 seconds to 1 minute. With inhalation, release the pose by straightening the knees. With further inhalation bring the arms to the sides of the body and stand in shithila taadasana.

Adjustments Chair Pose (Utkatasana)

Biceps close to ears.

Knees should not cross over your toes.

Inner thighs parallel to each other.

Draw the tail bone and belly in.

Benefits of Chair Pose (Utkatasana)

The muscles of the thighs, knees, calves and ankles get toned.

Strengthens the muscles of torso and the lower back.

Reduces symptoms of Flat feet.

Stimulates the heart, diaphragm and abdominal muscles.

Contra Indications to Chair Pose (Utkatasana)

This asana should not be performed if one suffers from chronic knee pain, arthritis, sprained ankles, damaged ligaments, headache or insomnia.

Variations of Chair Pose (Utkatasana)

Interlace the fingers and after coming in the chair pose, lift the heels off the floor.

Parivrtta Utkatasana (Revolved Chair Pose).

If you are struggling with abdominal and thigh fat, then Standing forward fold – Padahastasana is the yoga pose which you need to try at least 10 minutes daily.

Before, starting the asana we need to understand the proper way of doing the particular asana.

At the end of this write up we have given the video for the practical demonstration.

Steps with breathing:

 Feet together, stand straight with hands by your side and shoulders rolled back.

 Inhale; raise the hands over the head with palms facing each other.

 Now turn the palms forward, with exhalation, slowly draw the belly in and bend the body from the waist line and bend downwards bringing the hands beneath the feet or beside the feet.

 Keep the legs straight and knees soften.

 Keep the forehead between the knees.

 Hold the pose for 30 seconds to 1 minute.

 With inhalation look up release the palms and with further inhalation, raise up the hands and as you exhale bring hands down and relax in shithala taadasana.

Adjustments:

 Practice with your arms straight over your head and palms facing forward out in front.

 Bend from your waist line and try not to hunch your back.

 Shift your weight towards the ball of your feet to keep your knees safe. If feeling unsteady you can slightly bend your knees.

 It’s important to bring your palms beneath the feet or beside the feet if not able to place them then you can place it on the ankles or shin bone.

 Keep the forehead between the knees and try to keep your knees straight.

 Practice with your feet together but if you’re feeling unsteady, try stepping your feet hip-width apart.

Variations:

 Keeping the palms beside the feet.

 Catch hold of big toes (padangustasna.)

 Catch hold of calf muscles or ankles.

Benefits:

 Eliminates the excess fat around the abdomen and thighs.

 Purifies and strengthens the sushumna nadi.

 Prevents constipation and relieves stomach ache.

 Massages the entire abdominal organs and tones the liver, spleen and the kidney.

Contraindications:

Forward bending is strictly prohibited for people with severe lower back problems, high blood pressure, any heart diseases and hernia.

Prasarita Padottanasana (Wide-Legged Forward Bend) is the asana, which not only increases the blood circulation in your abdominal, thighs and hamstring region but also rejuvenates Mooladhara, Swadhistana, Manipura Chakras.

Steps with breathing:

 Stand in taadasana

 Step or slightly stretch your legs apart 4-5 feet.

 Hands on waist, lengthen your spine and press the outer edges of your feet and ball of the big toes firmly into the floor. Inhale; lift your chest, making the front torso slightly longer.

 As you Exhale, maintaining the length of the torso, lean the torso forward from the hip joints.

 Once the torso becomes parallel to the mat bring your hands in line with the shoulders on the floor and keep the torso lengthened.

 Inhale and raise the head up creating a concave curve in the spine

 Exhale and walk your fingertips between your feet, bend the elbows and lower your torso and head into a full forward bend. Or rest the crown of the head on the floor.

 Stay in this pose for 30 seconds to 1 minute in normal breath.

 Inhale, raise the head from the floor and straighten the elbows. Keeping the torso straight exhale and stand as in position 2.

 Slowly bring the legs together and relax in shithila tadasana.

Adjustments: After widening the feet, both the toes should be pointing forward. Make sure your inner feet are parallel to each other. While bending forward lean from waist not from upper back. While inhaling try to make the back concave. Once the torso is parallel, place the palms in line with the shoulder. In the final posture, elbows are bent and pressing the palms on the floor between the feet.

Variations:

 Elbows on the ground.

 Catch hold of the big toes.

 Interlacing the fingers behind the back.

Benefits:

 Reduces excess fat in the legs, upper back and waist region.

 Intense stretches for the hamstrings and abductor muscles.

 It tones the abdominal organs.

 Mooladhara, Swadhistana, Manipura Chakras are enhanced.

Contraindications:

People with acute back pain, high blood pressure, vertigo and cervical spondylosis should avoid this pose.