Chair Pose Utkatasana
The very first thing we need to keep in mind before reading or practicing this asana is its meaning and it’s definition. So Utkatasana is taken from sanskrit word ut meaning ‘raised’ and kata refers to ‘hips’. This asana is also a balancing posture. The posture is basically defined as as utkatasana because while doing thisasana, the hips are kept raised.
These are the following steps on how to perform Utkatasana. Here it goes: First begin with standing erect and place both of your feet firmly on the floor.
How to Do Chair Pose
- Make sure the distance between the feet is relaxed and comfortable, widen it about 8-12 inches.
- Now raise your arms infront, up to yourshoulder level and also your palms should be facing downward.
- Standing on the toes raise your both the heels up and try sitting slowly on your toes. Your hands must be placed on both your respective knees. You need to maintain this position upto 5-10 seconds.
The method for releasing this pose are as follows:
- Try balancing your body by keeping your arms on the floor.
- Keep the balance and maintain now you may slowly try standing erect on your toes raising your both arms infront of you, up to yourshoulder level.
- Continue by placing your heels on the floor. You have to bring your hands by the side of your thighs and bring your feet together.
- Lastly, stand erect by bringing your both the feet firmly on the floor.
Another main thing you need to follow while doing this asana is it’s do’s and don’ts.
do’s and don’ts chair pose
Chair Pose Utkatasana do’s
Lets start by talking about it’s do’s first:
- You must fully maintain your balance while taking and releasing the posture.
- When you come down to the end or final posture make sure your upper part of your body remains erect.
- Also in the final posture your weight should be fully stretched by hamstring muscles.
Chair Pose Utkatasana don’ts
Now comes the don’ts which you must keep in mind in order to not hurt yourself or get injured while performing this asana:
- First thing to remember is that you must not put your body weight on your heels.
- And secondly remember you don’t bend forward while doing this asana.
10 Health Benefits of Chair Pose Utkatasana
Now let’s talk about the benefits you will surely receive if you practice this asana on a regular basis: If you remember the benefits of all asanas which you practice then chances are highly that your focus on practicing them becomes more intense and you will enjoy it too. So coming back to the benefits of Utkatasana let’s begin.
- This asana is likely to enhance the mobility of your knee joints, ankle joints and also your hip joints.
- Another benefits is that this asana also helps you to strengthen the muscles of your legs including your hamstrings and calf muscles, your arms, biceps and your shoulder, also your pelvis and your lower back.
- This asana helps in reducing the fat in your belly and hip joints and helps in giving a good shape or maintaining your figure.
- This is also very good for you to practice if you suffer from low self-esteem.
- It helps in improving the functions of your digestive system.
- Tones the leg muscles excellently
- Strengthens hip flexors, ankles, calves, and back
- Stretches chest and shoulders
- Reduces symptoms of flat feet
- Stimulates the heart, diaphragm, and abdominal organs
Spiritual benefits of Chair Pose Utkatasana
- It helps to gain mental focus
- Balancing the mind and thoughts becomes easy with the practice of this pose
- Good for those who sit for meditation as the spine is kept straight during the practice
- Chair Pose balances the bottom three chakras, the Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), and Solar Plexus Chakra (Manipura). This posture helps ground and root the practitioner into the present moment and physical body, while also allowing him/her to feel more connectivity and empowerment.
limitation of Chair Pose Utkatasana
- The most important thing which needs to be discussed in the end is the limitation or time period of practicing this asana because too much or too less is also not healthy for anyone to practice any yoga asanas every practice should be in limit.
- So for people who is suffering or complain of having reeling sensations should not even think of practising this asana.
- For other people who has severe problem of knee joints pain and ankle joints pain who suffers from stiffness on a regular basis should avoid doing this asana.
If you are looking to bring a change into your life by learning yoga for self-rejuvenation or transfer the benefits to others, by getting a professional certificate and expertise, then Arogya Yoga School is the perfect fit for you. Hurry up limited seats are available – Book Now