What is utkatasana (utkatāsana) or the chair pose in yoga?
Utkatasana is a standing exercise in which one lowers the torso and maintains balance, as if sitting on an imaginary chair. This āsana (asana) significantly strengthens the legs and the core muscles, and tones the upper body.
What is the technique for practicing utkatasana ?
- Sthithi (starting) position: First, stand erect, with your legs together, and your hands to the sides.
- Then, raise your hands over your head, and join them in anjali mudra. Breathe in.
- Next, while breathing out, sink towards the floor as you would while sitting on a chair, till you reach a little above knee height.
- Maintain shallow breathing. Hold for 3 to 10 counts.
- While you breathe in, lift your torso and straighten your body.
- Finally, bring both hands back to the sides.
- Breathe deeply. Repeat 1 to 3 times.
What are the benefits of practicing the chair pose (utkatasana) ?
- Importantly, this exercise is helpful for increasing the strength of the knee, thigh, abdomen and back muscles.
- Also, raising your arms overhead helps strengthen and tone the nerves and muscles of the shoulders, neck, as well as the lower back and buttocks.
- Lastly, this exercise is very good for strengthening the ankles, knees, calves, and the hip-joint muscles.
What are the contraindications for utkatasana ?
- Do not perform this āsana if you are suffering from arthritis.
- Also, do not perform this āsana during menstruation or pregnancy.
Some noteworthy points on the chair pose :
Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama,
External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi,
- This is one of 84 asanas specified by Siva.
- It may be difficult to sink down vertically. One could bend slightly forward to relieve the pressure on the knee.