Chair Pose (Utkatasana):
Learners might feel more relaxed in half chair pose (ardha utkatasana), in which the curve is only half as deep as Utkatasana. Then one more variance to this asana is the rotated half chair (Parivrtta Ardha Utkatasana), in which the hands are in prayer posture and the upper body turns to the side. Learn how to do Utkatasana by following step by step instructions below.
How to do Chair Pose - Instructions with Step by Step:
- Start in Mountain Pose (Samasthiti). Stand with your feet collected, with your big toes touching. Learners can stand keeping their feet hip-distance apart.
- Inhale and lift your arms up, above your head, upright to the floor.
- Exhale while you bend your knees, taking your thighs as parallel to the ground as much as they can get. Your knees will project out to some extent over your feet and your torso will form nearly a right angle over your thighs.
- Drag your shoulder blades into your upper back ribs as you extend to your elbows back towards your ears. Do not rush your ribcage forward. Drag your tailbone down to the floor, keeping your lower back stretched.
- Draw your hips down even lower and lift through your heart. There will be a small curve in your upper back.
- Carry your weight into your heels, precise to 80 percent must be carry to your heels by that you probably can lift your toes off the mat if you required to.
- Maintain the power of breathing smooth, deep and even. If you feel breath becomes insubstantial or strained, back off a bit in the pose until breathing becomes comfortable.
- Open out your shoulder blades apart. Spin your little fingers or pinky fingers toward each other so your palms face each other, rotating your arms external through your thumbs.
- Look straight ahead. For a deeper pose, move your head slightly and look at a point between your hands.
- Control for up to one minute. Then, breathe in as you flatten your legs, lifting through your arms. Breathe out and release back to Tadasana. Those working Sun Salutations should interchange directly from ‘Chair Pose’ into Standing Forward Fold
Benefits of Chair Pose (Utkatasana):
Will tone your muscles around the ankles, knees and hips
Strengthen your legs, torso, and arms
Give your thighs a firm appearance
Helps to open up the chest and shoulders
Balances the body and brings determination in the mind
Precautions for Chair Pose (Utkatasana):
Do not perform this yoga posture if you have continuing knee pain, swelling, headache or insomnia (sleeplessness).
Take better care and move forward gently with this yoga posture during menstruation or if you have discomfort in the lower back.