Utkatasana – Chair Pose
What is Utkatasana– Chair Pose?
In Sanskrit ‘Utkata’ means ‘powerful’ or ‘fierce’ and ‘asana’ means ‘posture.
1. Stand erect with your feet slightly apart.
2. Stretch your hands to the front with palms facing downwards. 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. Ensure that you keep your hands parallel to the floor.
5. With awareness keep your spine erect.
6. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
7. Bring the arms up towards the ceiling.
8. Hold for 10-15 breaths and then come down to sit in Sukhasana.If you want to relax you can lie down on your back.
1. It stretches the spine, hips and chest muscles.
2. It helps strengthen the lower back and torso.
3. It tones the thigh, ankle, leg and knee muscles.
4. It improves the overall sense of balance.
Utkatasana Dos and Don’ts
If you have chronic knee pain, arthritis, sprained your ankle, damaged ligaments, headache or insomnia then avoid doing this asana.Also, during periods avoid doing this asana.
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