Utkatasana – Chair Pose

School of Yoga explains Utkatasana (Chair Pose) 

Utkatasana

Utkatasana or Chair pose

Utkatasana technique :

  • Sthithi (starting) position: Stand erect, legs together hands to the sides.
  • Raise the hands over the head, and join the hands in anjali mudra. Breathe in.
  • Breathing out, sink towards the floor as one would while sitting on a chair till you reach a little above knee height.
  • Maintain shallow breathing. Hold 3 to 10 counts.
  • Breathing in, lift the torso and straighten the body.
  • Bring hands back to the sides.
  • Breathe deeply. Repeat 3 to 6 times.

Utkatasana benefits :

  • This exercise is good for increasing the strength of the knee, thigh and back muscles.
  • The raising of the hands is good for toning up nerves and muscles of the shoulders, neck, lower back and buttocks.
  • Very good for strengthening the ankle, knee and hip joint muscles and calf muscles.

Utkatasana contraindications:

  • Do not perform this asana if you are suffering from arthritis.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Utkatasana:

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.
Editor at School Of Yoga
School Of Yoga is a single point resource for all aspects of Classical Yoga practise. We try to achieve this by placing Yoga's traditional methodology in front of the reader and eliciting his or her experience. We value everyone's Yoga experience and would like you to share and enrich other practitioners so that everyone benefits.
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