chair yoga pose

Yoga Chair Pose (Utakasana)

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What is Yoga Chair Pose – Utakasana good for?

The chair yoga pose is good for the legs (hamstrings, hips, gluetes, calves), upper and lower back, and shoulders. Utakasana helps to lengthen the back and can improve the muscular core.

chair yoga pose
Image by yanalya on Freepik

Yoga Chair Pose Utakasana in Sanskrit means “heavy seat” or “powerful pose. This pose serves for strength and the strengthening of heat that unites the parts of the body as a cohesive and powerful entity.

This yoga pose can be considered a meditation that affects determination and perseverance as well as commitment. If you want to perform the Chair yoga pose correctly, you need to imperceptibly unite the strength of the legs, arms, and torso while at the same time trying to raise the muscles and lengthen the spine.

You may also like: Yoga pose – Mountain (Tadasana)

Utaksana looks as simple as, for example, a yogi sitting in an imaginary chair.

But this yoga pose is not easy and passive at all. Utaksana actually involves the strength of the legs, back, and ankles. In this pose, power is not about dominance or control, but about aligning with the life energy within and around you. That is, this pose directs how to find your center of power within the pelvis and the center of the body.

The yoga chair pose requires strength and endurance in the body, as well as concentration on breath and mind. When the body is centered and aligned, it feels like accessing a great source of energy. Utaksana is also a huge lesson on a key concept of yoga, which is: constant practice of yoga over time is better than temporary and intense bursts. Consistency in this yoga pose produces deep and lasting results.

What is Chair Pose called in Sanskrit- Basic

Yoga Chair Pose – Utakasana is not only holding the position of the chair in which heat is generated. When you finish bowing, you get relief, and when you stand up, you get strength that you didn’t have before. With this jga position, a whole circle of physical strengthening of warmth and self-respect is obtained, instantly increasing self-confidence and joy. Utikasana -Chair yoga pose is targeting lower body and blenoge to Pose type Standing yoga pose.

Step by step instruction

First, begin with preparatory poses like: Tadasana-Yoga Mountain Pose, Udrhava Hstana-Upward Salute, or with Ardha Uttanasana-Standing Half Forward Bend.

  1.  From a standing yoga pose (Tadasana), with an inhale, raise your arms up or parallel to each other so that your palms face each other or with your palms together.
  2. With an exhalation, bend your knees, trying to make your thighs parallel to the floor as much as possible. The knees are pushed out above the feet, and the torso is tilted slightly forward so that it forms a right angle with the thighs. Keep the inner thighs parallel and press the tops of the thigh bones towards the heels.
  3. Tighten the shoulder blades. Lower your tailbone toward the floor and push it toward your pubic bone to maintain a long lower back.
  4. Stay for 30 seconds to one minute. With an inhale, come out of the position by extending your knees and rising through your shoulders. With an exhalation, lower your hands and return to Tadasana.

Beginner’s tip

When practicing with the feet together, the muscles of the unitary side of the thigh will be awakened, but if a feeling of insecurity is obtained, the foot can be spread in the plane of the width of the hips. A block can also be placed between the thighs to engage the adductors.

Therapeutic application

  • Flat soles

Yoga Chair Pose – Utakasana Benefits:

  • It strengthens the ankles, thighs, calves and spine.
  • Stretches the shoulders and chest
  • Stimulates stomach organs, diaphragm and heart
  • Reduces foot drop

Contraindications, warnings and precautions:

  • Headache
  • Insomnia
  • Low and high blood pressure

If you want more learn: Chair Pose / Powerful Pose – Utkatasana