Name of the Yoga Pose: Utkatasana (उत्कटासन) or Chair Pose
Other Names: Lightning Bolt Pose, Fierce Pose, Wild Pose, Hazardous Pose, Awkward Pose in Bikram Yoga
Type of Yoga: Vinyasa
Level of Yoga: Basic
Duration: As per your capability or 30 to 60 seconds
Target Area: Shoulders and Thorax
Strengthens: Calves, Ankles, Vertebral Column, and Thighs
Not only Indians have adopted yoga in their daily routine but also the rest of the world has adopted it. There are many types of postures in yoga and in today’s article, we are going to tell you the method and benefits of the asana, which is the Utkatasana (उत्कटासन) or Chair Pose. So let’s know about the method and the benefits of Utkatasana.
What Does The Utkatasana (Cahir Pose) Mean?
Utkatasana is called chair pose because the person’s posture appears to be similar to that of the person sitting on a chair. Utkatasana is a Sanskrit language word which is composed of two words, in which
The first word “Utkat (उत्कट)” which means “wild or terrible”
The second word “asana (आसन)” which means “yoga pose”.
This posture appears to be quite simple yoga but when you do it, you may find it a bit difficult. Let’s now know the method of doing Utkatasana (chair pose) as well as its benefits.
Preparatory Poses of the Chair Pose:
You can practice these postures before you practice chair pose:
- Utthita Parsvakonasana or Extended Angle Pose
- Virasana or Hero Pose
- Parivrtta Parsvakonasana or Revolved Side Angle Pose
- Bhujangasana or Cobra Pose
- Prasarita Padottanasana or Wide-Legged Forward Bend
- Adho Mukha Svanasana or Downward Facing Dog Pose
- Parsvottanasana or Intense Side Stretch Pose
- Ardha Baddha Padmottanasana or Half Bound Lotus Standing Forward Bend
- Utthita Hasta Padangusthasana or Extended Hand-To-Big-Toe Pose
Method of Doing Utkatasana (Chair Pose)
At first, stand in Tadasana.
While inhaling, bend your hips downwards with folding knees a little
The style of coming down should be such that you are going to sit on a chair
Without losing balance come down as much as possible
Keep in mind that you should not move your knees ahead of your feet (see the picture above)
Take a few breaths in this posture and confirm your balance
Now, breathing, lift both hands over your head and join the palms
The hand should be straight
Raise your head and focus on the fingers of your hands
Try to keep your back straight
Stay in the posture for about 30 to 60 seconds
Gradually, such as strength and flexibility in your body, you can increase the time… however, do not exceed 90 seconds
Tips For Beginners:
In the beginning, you may have difficulty maintaining your balance. If this is so, then you can practice this yoga pose near a wall to take the support of a wall. To do this, stand so close to the wall that when you are in the position of sitting, your Tail-bone touches the wall and you get support.
If there is a pain in your shoulder, instead of lifting your hands, you can keep the hand only to the level of the shoulders.
Follow-Up Poses Of Chair Pose
- Padahastasana or Standing Forward Bend
- Virabhadrasana I or Warrior Pose I
- Virabhadrasana II or Warrior Pose II
- Dandasana or Staff Pose
- Paschimottanasana or Seated Forward Bend
Precautions To Take In Chair Pose
It is very important to take the following precaution in order to practice chair pose safely.
If you have severe pain on your shoulders, then you do not do this posture
During menstruation, women should not practice chair pause
If you are suffering from back pain, then do not do this posture
Those who are troubled by the problem of headache and insomnia do not do this pose
Persons who have arthritis or ankles pain should not do this posture
Persons suffering from old knee pain and damaged ligaments should not do this posture
Do not put too much emphasis on your physical capacity
Benefits of Utkatasana (Chair Pose)
- Like every yoga pose, there are many benefits of Utkatasana too. Some of them are
- Strengthens spinal cord, shin, thighs, and ankles
- Stimulates the stomach’s diaphragm, organs, and heart
- Increases your physical balance
- Strengthens the legs muscles
- Stretches on shoulders and chest
- The lower back and torso are strengthened
- Regular practice of this yoga pose helps to lose weight, mainly from your buttocks