Utkatasana (Chair Pose) Yoga Steps and Benefits


The name "Utkatasana" comes from Sanskrit language in which utkata means intense, powerful and asana means posture. In English language Utkatasana is known as chair pose. Utkatasana  or Chair pose is a standing yoga pose that tones the entire body, particularly the thighs.

Utkatasana (Chair Pose) Yoga Steps and Benefits
Utkatasana (Chair Pose) Yoga Steps and Benefits

Utkatasana (Chair Pose) Yoga Steps

  • Stand erect with your feet slightly apart.
  • Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
  • Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  • Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
  • Ensure that you keep your hands parallel to the ground.
  • With awareness, sit straight and lengthen your spine. Relax.
  • Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
  • Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
  • Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

Precautions and Considerations

Don't try this pose in case of:
  • Low blood pressure
  • Headache
  • Insomnia

Benefits of Utkatasana (Chair Pose) Yoga

  • Tones the thigh, ankle, leg and knee muscles
  • Balances the body and brings determination in the mind
  • Stimulates the abdominal organs, diaphragm, and heart
  • Reduces flat feet
  • Stretches shoulders and chest

How to do Utkatasana (Chair Pose) Yoga

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