Utkatasana : The Chair Pose

Utkatasana - Chair Pose is a standing yoga posture that tones the entire body, particularly the thighs! Utkatasana is also sometimes referred to as “Awkward Chair Pose,” “Thunderbolt Pose,” or “Powerful Pose.” Its Sanskrit name comes from the words “utkata” (meaning “powerful” or “fierce”) and “asana” (meaning “pose”). It can be a fierce pose for your thighs and it gets your heart pumping quickly.

Utkatasana - The Chair Pose - Detailed Description

  1. Stand erect with your feet slightly apart. Stretch your hands to the front with palms facing downwards. 
  2. Do not bend your elbows. 
  3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  4. Be comfortable or at least try to be.
  5. Ensure that you keep your hands parallel to the ground.
  6. With awareness, sit straight and lengthen your spine. 
  7. Relax.
  8. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
  9. Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.
  • Strengthens the spine, calves, thighs and ankles. Stretches the chest and shoulders.
  • Stimulates the heart, diaphragm and abdominal organs.
  • Helps reduce fat in the body, especially in the buttocks.
  • Helpful in conditions like arthritis and joint pain.
  • Improves functioning of the immune system.
Tips and Help:
  • Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).
  • Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back.

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