Yoga – Utkatasana (Chair Pose)
I loved being yoga! I have been studying the art for about 5 years now. And I love to share about yoga, but I like to keep it t simple and sweet. This post shares all about the chair pose and its benefits, as well as a step-by-step guide to help make sure you are doing everything with correct technique. That is truly the most important thing about yoga, to fully understand it and get something out of it, you must have correct technique or you will not work the correct muscles or areas of intent. I found some sweet articles that will inform you on how and why you should try this pose out today. You’re never too late to start something new!
Meaning of the Word, and How to Pronounce: Utkatasana
- utkata = powerful, fierce
- Why do we do the Utkatasana?
“This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.”
Source: Chair Pose
- Step-By-Step Guide to do the Chair Pose:
- “Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.”
- “Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.”
- “Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.”
- “Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.”
Here is a variation of the chair pose, the chair pose twist or revolved chair pose: Parivrtta Utkatasana