Utkatasana, also known as Chair Pose or Fierce Pose, is a standing yoga posture that strengthens the legs, glutes, and core muscles. The word "Utkatasana" is derived from the Sanskrit words "utkata" which means fierce or powerful, and "asana" which means pose or posture. It is a standing beginner asana we can find in the Ashtanga Sun Salutation B. Utkatasana is commonly used in vinyasa and power yoga classes as a transitional pose or as a part of a sequence. It is a challenging posture that requires strength, balance, and focus.
How to perform Utkatasana (Chair pose)?
Stand in Tadasana, feet together or slightly apart. Use a block right above your knees if your balance is unstable.
Inhale and raise your arms above your head, while bending the knees carefully to go into Utkatasana or Chair Pose. Make sure that your knees are behind your toes.
Make sure your are pulling in your belly, keeping your back is straight in a line with your arms and that you are putting your weight backwards. Keep your chest lifted, shoulders engaged, away from the ears.
Stay for 6 breaths while softly keeping your chin and gaze up - or in front of you depending on your balance.
Modifications
Chair against the wall: If balance is a concern, you can practice the pose with your back against the wall to give you extra support.
Feet distance: You can vary the distance between your feet depending on your comfort level.
Arm placement: You can keep your arms extended forward or bring them to the chest in prayer position.
Chair with support: You can place a block or a cushion on the chair seat to provide extra support for the hips or lower back.
Toe placement: You can keep your toes pointing straight ahead or slightly outward depending on your comfort level.
Eye gaze: You can keep your gaze forward or look down at the ground.
Hands on hips: If you have shoulder or arm issues, you can place your hands on your hips instead of extending them forward.
Using a strap: If your arms are tight, you can use a yoga strap to help extend your arms forward.
Benefits
Strengthens hips and legs
Leghtens and strengthens your body
Works on your balance
Digestion, constipation
Balances emotions
Concentration
Contraindications
Knee issues
Shoulder issues
Ankle or hip injuries
Body awareness - many beginners arch their lower back
Seniors
Pregnancy (3d trimester) should avoid.
Chakras
Throat Chakra (Vishuddha Chakra) Sacral Chakra (Swadisthana Chakra) Root Chakra (Muladhara Chakra)
Elements
Ether Water Earth
Doshas
Vata Pitta Kapha
Dristhi
Up softly
History of Utkatasana (Chair pose)?
Utkatasana, also known as Chair Pose or Fierce Pose, has roots in the ancient practice of yoga. However, the exact history of this posture is not clear. It is believed to have been mentioned in some ancient yoga texts like the Hatha Yoga Pradipika and the Gheranda Samhita. The posture has been named “Utkatasana” because the pose resembles the shape of a chair, and "utkata" means "powerful" or "fierce" in Sanskrit. Utkatasana is considered to be a foundational yoga posture, and it is commonly included in many yoga styles and sequences.
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