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Chair Pose
Also Known as Utkatasana
About the Chair Pose / Utkatasana
This is a standing type of asana. It is relatively easy pose to perform.
Benefits of Chair Pose / Utkatasana
* The biggest benefit of this pose is that it helps in strengthening of thighs, ankles, calves, and spine.
* The pose also helps in stretching your chest and shoulders.
* The pose helps stimulate the heart, diaphragm and organs of the abdominal region.
The Chair pose also helps in the therapeutic treatment of the following:
* Flat feet
How to do Chair Pose or Utkatasana?
Step 1: Stand erect on a yoga mat. Spread your feet to a distance of about 2 to 3 feet. Your toe fingers should be pointing towards the front.
Step 2: Bend your knees and allow your torso to come towards the floor. Go low down till the time your thighs are aligned parallel with the floor.
Step 3: Lift your arms in front of you. Raise them over and above your head.
Step 4: Allow your back to slip in to a slight back bend.
Step 5: Remain in the position for the length of about 5-10 breaths.
More about Chair Pose or Utkatasana
A word of caution!
The pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Headache
* Heel injury
* Insomnia
* Knee injury
* Low blood pressure
* Shoulder injury
Tips for beginners
Beginners may easily lose balance in this pose. Hence, they can do it standing close to a wall. The correct way to do it would be with their back towards the wall. The back should not touch the wall. A separation of a few inches is welcome. This would help when you would engage in the bend, allowing your tailbone to only brace the wall rather than draw support from it.
Props and Modifications
In order to increase the amount of tension created in the thighs you can place a block or book in between them.
Variations that can be brought in the pose
You can introduce a variation in the above pose. You can raise your feet on the balls and allow your torso to rest on the heels of the raised feet. The arms are to be extended straight in front. The palms should either face down or inwards while the arms should be parallel to the floor.
Preparatory Poses
The following poses can be performed in order to prepare for this pose:
* Adho Mukha Svanasana
* Bhujangasana
* Virasana
Follow-Up Poses
The pose can be followed up by the following poses:
* Uttanasana
* Tadasana
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