Chair Pose (Sanskrit: Utkaṭāsana / उत्कटासन)
The word ‘utkata’ means ‘intense or powerful’ in Sanskrit. So, Utkatasana (Utkaṭāsana) literally means a powerful pose. It’s a standing pose that works on the entire body, strengthening our arms, shoulders, back, hips, thighs, knees, and ankles. Specifically, it activates the thigh muscles because while practicing this asana we have to sit on an imaginary chair with the arms lifted up.
Instructions for Doing the Chair Pose
- Start by standing in Tadasana (Tāḍāsana) or the Mountain Pose, which is the basic standing pose of yoga. Keep your feet joined with heels and big toes lightly touching each other. Stand tall with your chest forward and look straight at your eye level.
- Now, stretch your arms over your head and join your hands together.
- With an exhalation bend your knees till the point that your thighs are now parallel to the floor. Gently push your buttocks down as if you are sitting on an imaginary chair. Do not kneel forward. Keep your chest as erect as possible.
- Make sure your hips, spine, shoulders, and arms are in line with each other and your knees aren’t crossing the line of your toes.
- Find your balance and stay in this position for about 30 to 60 seconds while breathing normally, without any jerks.
- Inhale and slowly come back to step 1’s position (Tadasana). Lower your arms and relax.
Benefits of Doing Utkatasana
- Utkatasana strengthens your leg muscles and tones your thighs, hips, calves, knees, and ankles.
- It also works very well to boost your spinal health. This asana opens up your chest, stimulating your heart and digestive organs.
- It generates a lot of heat in your system and that too rather quickly. Thus, it helps you lose weight, tones your entire body, and builds stamina and endurance.
- Chair Pose also activates your nervous system, enhancing your concentration levels and reasoning power.
Precautions
- Do not practice this pose if you have a headache, insomnia, or low blood pressure.
- If you have high blood pressure, do not lift your arms up. Place your palms on your hips, instead.
- If you have a knee injury, do not bend so much that your thighs become parallel to the floor. If you want, practice this pose against a wall, initially.
- People suffering from arthritis or a major spinal injury should also avoid this pose completely.