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Utkatasana (Chair Pose) | Asana for Utkatasana | Yoga for Utkatasana

Awkward Pose is a powerful strengthening posture, and when done with Deep Breathing, Half Moon and Hands to Feet, it also concludes a sort of warm up section in which you generate internal heat and loosen the muscles.Try adding in Utkatasana between Urdhva Hastasana and Uttanasana.In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

Raising the heels, stand on toes and slowly sit putting weight on toes.Put both hands on respective knees.On an inhalation, come up to standing and take a few cycles of breath to rest your thighs.You can do this by letting your hand feel whether there is a groove in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the “groove” is there.

Utkatasana is Start with the first Mountain Pose and inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.To the external eye, it looks like a yogi sitting in an imaginary chair. When you do the pose, however, it is definitely not a cushy, passive ride. A deep squat, Utkatasana immediately engages the strength of your legs, back, and ankles.

The literal translation of the word utkatasana from Sanskrit is powerful pose.Here power is not about domination or control over someone else so much as it is about aligning with the life energy within and around you.The Powerful pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

Exhale, bending your knees with thighs as nearly parallel to the floor as possible and heels pressed into the ground, legs and knees together, and keeping spine, chest head, and arms in line. Hold as a static pose for four to eight breaths. To recover, reverse your path taken into the position, inhaling as your return to upright with arms over head, and exhaling as your lower your arms down to your sides. As a dynamic version, repeat moving into and out of the post, coordinating breath with movement.

Utkatasana Benefits:

1.Reduces flat feet.

2.Stimulates the abdominal organs, diaphragm, and heart .

3.Stretches shoulders and chest.

4.Strengthens the ankles, thighs, calves, and spine.

5.Calf muscles are made healthy and remove constipation and nervous weakness of the lower extremities.

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