Utkatasana (Chair pose)
Certain lifestyles and career choices a person makes can lead to health issues stemming from immobility. The only way to maintain mobility for a long time is by using what you already have. One rule goes for chair Yoga: whether you eat a lot of junk food or sit around like a couch potato, they should never conflict with your attitude toward any chair Yoga poses.
The best part of chair Yoga is that anyone can practice it. Any person who can sit will benefit from chair Yoga. Chair Yoga is not just for weight loss. It is a practice that influences and empowers your attitude towards life. However, the standing Yoga balance postures are challenging since they require you to balance your body weight on your legs. But once you know how to do them correctly, you can enjoy their benefits for a lifetime.
Utkatasana chair pose:
One chair pose that you can start with is the Utkatasana chair pose. This pose helps to tone the entire body, specifically the thighs. Utkatasana is also referred to as the “Awkward Chair Pose,” “Thunderbolt Pose,” or the “Powerful Pose.” Utkatasana is a Sanskrit word that can be broken down into “kata” (powerful or fierce) and “asana” (pose). This is a fierce pose for the thighs and can get your heart pumping quickly.
The Utkatasana pose forms an essential element of the Sun Salutations and is often used as a transitional Yoga pose. Sitting on a chair is easy and comfortable as well. However, sitting on an imaginary chair can be challenging. This is why you will require fierce determination from a yogi’s standpoint while attempting this Yoga pose.
What are the benefits of the Utkatasana pose?
The following are the fantastic Utkatasana benefits:
- This Yoga asana stretches the spine, chest, hips, and muscles.
- It strengthens the muscles in the thighs, knees, and ankles. Practice the pose to strengthen the lower back and torso region.
- By regularly practising Utkatasana, you will feel a sense of balance in your body and a great deal of determination in your mind.
- The abdominal organs get a good massage with this pose.
- It also stimulates the diaphragm and the heart.
- The pose also helps to lose body weight, especially from the buttocks.
- It helps to relieve joint pain and back pain.
- Utkatasana helps to strengthen the immune system.
- Regular practice of Utkatasana builds endurance and stamina and tones the nervous system.
As the Utkatasana pose forms a part of the Sun Salutation sequence, it is often practised several times during Ashtanga, Vinyasa and Power Yoga Classes.
How to do Utkatasana in 4 steps and its benefits
Below are the Utkatasana steps and benefits you must follow correctly to avoid future complications.
- First, stand in the mountain pose (Tadasana), stretch your arms straight above your head, and then join your palms.
- Then, exhale deeply and bend your knees. Lower your knees as close to the floor as possible.
- Don’t stoop too much in the front, but keep the chest as far back as possible and breathe normally.
- Stay in this posture for as long as you are comfortable with. But if you are doing this pose for the first time, don’t do it for more than 30 seconds, as it can be a little strenuous if you stay in the pose for a long time.
- Lastly, inhale and straighten your legs, lower your arms, and finally return to the Tadasana pose and relax.
The benefits that you get while practising the Utkatasana posture:
- Staying in the posture for extended periods will help build stamina and mental determination.
- Do it slowly and maintain the correct alignment to ensure your posture works best.
Some cautions that you must know before you practice Utkatasana are:
- Talk to your doctor before you start practising Utkatasana.
- Do not practice the posture if you have frequent headaches, low blood pressure or insomnia.
- Avoid the posture if you have chronic knee pain, sprained ankle or lower back aches.