Utkatasana
Utkatasana, the word comes from the Sanskrit word “Utkata” which means “Chair” and “asana” which means “Pose”. Sitting on a real chair is quite easy, but, sitting on an imaginary chair is quite difficult. And, that is what the Chair pose is all about. It is a very intensive pose, and you need a lot of grit and determination to stay in that pose.
How To Do It?
⦁ Stand in Samsthiti and place your feet inner-hip width distance apart or together with all toes facing forward.
⦁ As you breath in raise your arms overhead, palms facing each other or palms together.
⦁ Bend the knees and sit on an imaginary chair, so most of your weight is in your heels. Keep your knees over your feet. Make sure your thighs get parallel with ground if possible.
⦁ You can lean forward slightly. If you were to see your reflection, the line of your torso and the line of your thighs would approximately create a right angle.
⦁ Draw the shoulder blades toward each other and then down, keeping the shoulders away from the ears.
⦁ Lengthen through your spine to engage your lower back to stay long.
⦁ Hold this posture according your comfortable capacity, then as you breathe in straiten your knees and as you breathe out release your arms.
⦁ Stand in the Tadasana positions for few deep breaths and get relax.
Benefits
⦁ It exercises the chest muscles, back side of the body, including the hips, and also the spine.
⦁ It also helps in strengthening the lower body and mid-section.
⦁ It also tones all the muscles in the legs.
⦁ It helps in balancing the body.
Contraindications
⦁ If you suffer from chronic knee pain or arthritis, then you must not practice this asana.
⦁ If you are having your menstrual cycle, then also refrain from doing the asana.
⦁ You should not do this asana, if you suffer from sleep issues or insomnia.
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