Utkatasana (Chair pose)
Chair Pose (Utkatasana)
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.
Table of Contents
Chair Pose (Utkatasana) Steps with breathing
Adjustments Chair Pose (Utkatasana)
Benefits of Chair Pose (Utkatasana)
Contra Indications to Chair Pose (Utkatasana)
Variations of Chair Pose (Utkatasana)
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).
