Chair Pose (Utkatasana) – Learn How To Practice This Asana In 3 Easy Steps | Yoga With Nutan



CHAIR POSE

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:

  1. You’ve recently had surgery

BENEFITS OF CHAIR POSE (UTKATASANA)

  1. Strengthens your core, arms and legs

  2. Increases energy and boosts confidence

  3. Improves balance and perseverance

HOW TO PRACTICE CHAIR POSE (UTKATASANA) IN 3 EASY STEPS

  1. Start in Mountain Pose (Tadasana). Inhale and raise your arms overhead, keep your arms parallel with your palms facing inwards.

  2. 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.

  3. 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


PREPARATORY POSES


Mountain Pose - Tadasana


Standing Half Forward Bend – Ardha Uttanasana


Upward Salute - Urdhva Hastasana


COUNTER POSES


Downward Facing Dog Pose - Adho Mukha Svanasana


Cobra Pose – Bhujangasana


Standing Forward Bend – Uttanasana


Bridge Pose - Setu Bandha Sarvangasana



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