Introduction: Utkatasana – Chair Pose
The Sanskrit significance of Utkatasana stands for ” intense posture” or” powerful posture”. Utkat means “wild”, “frightening”, ” intense”, “large”, “ferocious” and asana meaning “posture” or “seat”. This pose is likewise known as Standing Squat pose. Sitting down in a chair might sound very comfortable and cozy. But sitting down in an unreal chair may be a bit difficult! And this is precisely what we have to do in Utkatasana or Chair Pose.
It is generally pronounced as U-t-kat- asana
Benefits of Utkatasana – Chair Pose
- The “Chair Pose” helps in the arousal of the heart and diaphragm and abdominal muscle.
- Utkatasna helps in balancing the body, increase a sense of stamina and adds determination in the mind.
- Utkatasana tones up not only thighs and ankles but also leg and knee muscle.
- It helps a lot in strengthening the lower back and whole body.
- This asana act as workouts for spinal column, pelvic girdle and chest muscles.
- Carrying this posture for more breathing time can step-ups the pulse rate, stimulate the circulatory and metabolic systems of the body.
- It helps oneself to execute all the standing poses of yoga by bettering effectiveness and stability.
- The pose also strengthens the hips and thighs.
- Chair pose powerfully fortifies the lower torso while stretching out the upper back.
- It is better-known to be healing strategy for flat feet.
- It Stretches out chest and shoulders
Steps Of Utkatasana – Chair Pose
- Firstly you should start with standing in “Tadasana” or “The Mountain Pose“.
- While standing for the asana make sure your big toes of both the leg should be touching one another .
- Your heels ought to be maintained a little separated.
- Sucked in your lower abdomen little bit to support your backbone. Keep your shoulder bone down and chest open .
- Slowly lift your arms over your head while deep breathing in.
- There may be variation like keeping your arms up with the palms joint unitedly or facing inward, or keep them facing front or parallel to one another.
- Now slowly exhale and bend your knees. If possible try to position your thighs as parallel to the ground as possible.
- Your knees should bulge out in front of your feet.
- The body should incline a bit ahead across the thighs until the body arrives at a right angle with the upper part of the thighs.
- Get your tailbone downward to the ground .
- Continue in this posture for 20-30 seconds to one minute.
- Slowly straighten your knees while inhaling. Then, exhale and get your arms to the sides of your body, back into Tadasana.