Sanskrit Name – Utkatasana
Sanskrit Name Meaning – Utkata - Fierce, Asana - Pose
Type of Asana – Standing Balance Yoga Pose
Target Areas – Lower Body
WHAT IS CHAIR POSE (UTKATASANA)?
Chair Pose (Utkatasana) also known as Fierce Seat or Powerful Pose is a strengthening yoga asana that activates all your body muscles. This is a pose of perseverance and commitment.
DO NOT PRACTICE CHAIR POSE (UTKATASANA) IF:
You’ve recently had surgery
BENEFITS OF CHAIR POSE (UTKATASANA)
Strengthens your core, arms and legs
Increases energy and boosts confidence
Improves balance and perseverance
HOW TO PRACTICE CHAIR POSE (UTKATASANA) IN 3 EASY STEPS
Start in Mountain Pose (Tadasana). Inhale and raise your arms overhead, keep your arms parallel with your palms facing inwards.
As you exhale, bend your knees so that they project out over your feet, direct your tailbone down to the ground and firm your shoulder blades against your back.
Stay in this pose for 30 seconds to a minute. To exit the pose, inhale and straighten your knees, exhale and release your arms to your sides so that you are back in Mountain Pose (Tadasana)
CHAIR POSE (UTKATASANA) VARIATION – USE A BLOCK
Place a block between your thighs to activate your inner thigh muscles more
Mountain Pose - Tadasana
Standing Half Forward Bend – Ardha Uttanasana
Upward Salute - Urdhva Hastasana
Downward Facing Dog Pose - Adho Mukha Svanasana
Cobra Pose – Bhujangasana
Standing Forward Bend – Uttanasana
Bridge Pose - Setu Bandha Sarvangasana