Learn How To Perform Chair Pose (Utkatasana) ?

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 shouldersUtkatasana chair pose

Steps Of Utkatasana – Chair Pose

  1. Firstly you should start with standing in “Tadasana” or “The Mountain Pose“.
  2. While standing for the asana make sure your big toes of both the leg should be touching one another .
  3. Your  heels ought to be maintained a little separated.
  4. Sucked in your lower abdomen little bit to support your backbone. Keep your shoulder bone down and chest open .
  5. Slowly lift your arms over your head while deep breathing in.
  6. 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.
  7. Now slowly  exhale and bend your knees. If possible try to position your thighs as parallel to the ground as possible.
  8. Your knees should bulge out in front of your feet.
  9. 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.
  10. Get your tailbone downward to the ground .
  11. Continue in this posture for 20-30 seconds to one minute.
  12. Slowly straighten your knees while inhaling. Then, exhale and get your arms to the sides of your body, back into Tadasana.
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