What is Utkatasana (Chair Pose)?
Fundamentals of Utkatasana. Have you ever faced problems while squatting? I did, until the chair pose came to my help. This pose provides strengthens the thigh muscles and allows you to perform squats with ease. Often referred to as the ‘awkward chair pose’, this yoga exercise enables its practitioners to strengthen the lower spine and the legs, thereby, creating more space in the chest and belly.
How to perform the Chair Pose? Here are a few simple steps to perform the Chair Pose:
- Begin with the Mountain Pose (Tadasana)
- Inhale and raise the arms
- Exhale and bend the knees, taking the thighs as parallel to the yoga mat as possible
- Press the stretched shoulders to the back
- Stay in this position for 40 seconds to one minute
- Straighten knees while inhaling
- Exhale and release arms to the sides and return to the starting posture.
A simpler variation for beginners. If you are new to this exercise, perform it near a wall. Stand a few centimeters away from the wall with your back towards it. Adjust your position so that when you bend, your lower back is supported by the wall. You should only squat as much as is comfortable. Repeating this pose regularly will give you the required stretch to do the exercise properly.
Further modifications. Put a thick book or a block between your thighs to increase the strength of your thighs. You may also use a partner to press your heels deep into the ground.
Deepening the Chair Pose. The key to comfortable maintaining the squat in the Chair Pose is to try and bring your thigh bones towards the heels. Place your hands on top of your thighs. Gently push your thighs towards the heels, forcing the heels of your feet deeper into the ground.
Benefits of the Chair Pose. This Yoga posture has a number of benefits. The Chair Pose is a very good toner for the leg muscles. It strengthens the ankles, thighs, calves, and spine. It stretches the shoulders and chest. It helps in stimulating the abdominal organs, diaphragm, and heart. This yoga posture also reduces flat feet. It is believed to considerably improve sexual health for men.
Due to its myriad benefits, the Chair Pose is included in many types of yoga and has also been adopted in the West by physiotherapists to treat cases where the leg muscles need to be strengthened.
Precautions. Avoid performing this exercise if you have a headache or suffer from insomnia or low blood pressure.
