Utkatasana takes its name from Sanskrit, where “Utkata” means “Wild” or “Fierce” and “Asana” means “Pose” or “Posture.” Utkatasana is also called Wild Pose or Fierce Pose. It has amazing benefits on the health
What is Utkatasana and its benefits
Utkatasana or the Chair Pose is the yoga posture in which the person assumes that they are sitting in an imaginary chair. The way your body assumes when sitting in an imaginary chair is the final position of this asana.
Utkatasana Benefits the muscles of the arms and legs but also stimulates the diaphragm and heart. Utkatasana requires constant determination and conscious concentration and strength, to master and sustain this pose.
The posture of the chair is one of the most recommended yoga poses for beginners, as it helps to create the mental state, physical stretching, and strength to perform asanas. Utkatasana is one of the basic yoga postures and one of the best yoga exercises for beginners, as it helps improve overall flexibility and body balance. We will explore the benefits of Utkatsana is detail
How to make Utkatasana or chair posture
To practice Utkatasana or the posture of the chair, you must stand on the floor or on a yoga mat in Tadasana in a standing position.
Steps to do Utkatasana
- To practice Utkatasana or The Chair Pose, enter Tadasana on the floor or on the yoga mat.
- To practice the posture, the big toes must touch and the heels must be separated from each other.
- While practicing Utkatasana, you should squeeze the lower part of the abdomen inward so that you feel that you are touching your spine from the inside while bringing the lower part of the abdomen inward.
- Move your shoulder bones and open your chest while practicing The Chair Pose.
- Take a deep breath and raise your arms above your head.
- While practicing Utkatasana or The Chair Pose, you can keep your arms parallel to each other or hold your palms together when your arms are over your head.
- Keep your arms in front of your ears or at the same level or in front of your ears.
- Gently and carefully bend your knees and push your pelvis down, so it looks like you’re sitting in an imaginary chair while practicing The Chair Pose.
- Be careful when holding the posture, and keep your spine elongated while practicing Utkatasana or The Chair Pose.
- While practicing The Chair Pose, try to keep your thighs as parallel to the floor as possible. When you do this, your knees will come out in front of your feet.
- Your inner thighs are supposed to be parallel to each other and the thigh bones should be tight to the heels.
- Remain in this position for a few seconds. or for as long as you can.
- Inhale and keep your knees straight while practicing Utkatasana.
- Exhale deeply and lower your hands to the normal position.
- Repeat the same process about 3 to 5 times while practicing Utkatasana or The Chair Pose.
- Calm your mind and relax while practicing The Chair Pose.
- Now hold the pose for a minute.
- Lower gently and sit in Sukhasana.
How to Breathe in Utkatasana to gain more benefits
- Inhale deeply while raising your arms.
- Exhale while flexing your knees when you practice the chair posture.
- Hold your breath while holding the final Utkatasana or the chair posture.
- Exhale deeply after the release in the pose.
When to do Utkatasana?
Utkatasana or the Chair Pose should be more beneficial to practice early in the morning. However, if for some reason you cannot practice it in the morning, you can also practice Utkatasana at night. Mornings are preferred since food is digested and your body has the energy to perform asanas. But make sure that when you practice Utkatasana or The Chair Pose at night, you should take your meal five to six hours before practicing,
Preparatory poses: The various preparatory positions for Utkatasana or The Chair Pose are
- Adho Mukha Svanasana or Dog Downward
- Bhujangasana or The Crown Pose
- Virasana or The Hero Pose.
Follow -up poses: The various follow-up asanas for Utkatasana or The Chair Pose are
- Uttanasana or the Standing Forward Bend
- Tadasana or the Mountain Pose.
Benefits of practicing Utkatasana or chair posture
- Tone Your Muscles: Practicing Utkatasana or the posture of the chair gives a good stretch to the hips, spine and chest muscles.
- Strengthens the torso and lower back.
- Corrects Posture: It helps balance the mind, increases the power of concentration, allows greater awareness and provides physical and mental relaxation quickly. The thinking process becomes very clear and precise with the regular practice of Dandasana or The Staff Pose.
- Tones Ankles and Tired legs: Utkatasana or The Chair Pose tones the legs, especially the muscles of the knee, ankles, and thighs
- Improves Digestion: The Chair Pose gives the abdominal organs a good massage and also stimulates the diaphragm and the heart. It improves digestion by stimulating the digestive organs.
- Lose Body Fat: With regular practice, Utkatasana helps to lose fat, especially of the thighs and buttocks.
- Increase Vitality: The chair’s posture strengthens the immune system and makes you feel active and energized.
- Relives joint pain:It also helps relieve joint pain. Learn more about yoga for arthritis
- Utkatasana helps relieve ailments.
- The posture of the chair helps strengthen all the central muscles of the body.
- Reduce Flat Feet: It also stretches the Achilles tendons and pimples and helps get rid of flat feet.
- Utkatasana or The Chair Pose is considered a very beneficial posture to practice Mula Bandha and Uddiyana Bandha, which will create lightness and also tone the pelvic region and the muscles of the lower abdomen.
Precautions and contraindications While practicing Utkatasana or chair posture
- Utkatasana or chair posture should not be performed if you have chronic low back pain.
- It should not be performed by people suffering from pain in the hips or any other problem with the hips.
- You should not perform The Chair Pose if you have chronic knee pain.
- People suffering from arthritis should also not perform Utkatasana.
- People whose ankle is Sprain should also not practice The Chair Pose.
- Insomniacs should not practice it either.
- This asana should not be performed by people who have a torn ligament.
- People who have frequent headaches and migraines should not perform Utkatasana or The Chair Pose.
- Leave the posture or release the pose if you feel a sudden sharp and stabbing pain in the legs.
- If you have any questions about your condition, consult a doctor before practicing Utkatasana or The Chair Pose and always practice asana under the supervision of a trained yoga expert.
- Do not strain too much while practicing Utkatasana. Do not strain beyond the limits. Go only as far as your body allows.
- Women who are menstruating should be careful when practicing The Chair Pose.
- People with low blood pressure should also not perform Utkatasana or The Chair Pose.
Tips for Beginners while practicing Utkatasana or chair posture
- To stay longer in Utkatasana or the chair posture, place it near a wall and adjust its position near the wall so that when you bend in the final posture, the coccyx touches and is compatible with the wall.
- You can increase the strength of your thighs while practicing Utkatasana or The Chair Pose by keeping a thick blanket or block between your thighs while you are in the final position.
- If you have trouble balancing your body while standing with your big toes together, stand with your feet apart at the distance from your hips. You can gradually work to stand with your feet together and your thighs pressing firmly against each other. You will reach this position with constant practice.
- Pregnant women should stand with their feet apart, since it is necessary to balance the entire body.
- If it is difficult for you to keep your arms above your head while practicing Utkatasana or Chair posture, keep your arms at shoulder height parallel to each other.
- If you have shoulder pain, you can keep your arms and hands in a prayer position while practicing The Chair Pose.
- Always try to keep a slight arch in your back to get the maximum benefits of the posture while practicing Utkatasana.
- Squeeze your thighs as close as possible or put a yoga block as mentioned above while practicing the pose.
- You should try to bring your thighs as parallel to the floor as possible. This will increase the strength of the thighs and calves.
- Don’t try to take your torso forward while practicing Utkatasana or The Chair Pose. Always try to raise and lower your chest as much as possible. Keep your weight on your heels. Shifting the weight forward can over-extract your knees and fatigue you quickly.
- Always consider your breathing and stretching in your body while practicing asana. And also remember to breathe smoothly and evenly while holding the pose.
- Instead of lifting your neck up, try to keep your head and neck in a neutral position if you feel a sprain or pain in your neck while holding the Utkatasana or the chair. Pose.
I hope you enjoy this Utkatasana magnificent yoga posture. We had seen amazing Utkatasana Benefits. Do you like and enjoy this posture as much as I do? Share your opinions by leaving a comment below. And if you think it could benefit another person close to you, post this article on Facebook, Whatsapp or Twitter. Thank you!