Chair pose

Chair pose also known as utkatasana makes your lower body and torso strong.



It stretches your shoulders and opens the chest. When you bend your knees, let your torso lean over your thighs slightly. But the torso should remain upright as much as possible and your head aligned with the spine. Deepen the pose further by lowering the hips more without straining the lower back or knees.



At any point of time, you should be able to see toes. Your legs should be stable and grounded. Focus on breathing deeply and evenly to ease any tension in the body. Performing this pose with arms extended in front f you will be easier on the shoulders and arms and help you in maintaining balance.



Keeping your hands on your thighs will relieve the strain in the lower back. Interlacing the fingers when you raise the arms above the head and rotating the wrists such that palms will face the ceiling will stretch the upper body. Use the wall for support if you have difficulty in holding the pose. Be careful with this pose if you have hip or knee problems.

How it is to be done – standing.

Suitable for – Everybody.

Steps - Actual procedure for that asana.

1. Go to mountain pose.

2. Inhale and raise the arms above the head, palms facing each other, shoulder width apart. Your shoulders and arms should be relaxed. Keep your arms straight without locking the elbows.

3. Exhale while bending your knees as though you were just going to sit in the chair, till you feel a comfortable stretch in the front of your thighs. Your hips should not go below knees. Your heels should remain on the floor.

4. Tuck your tailbone in to prevent your lower back from arching. Your knees should not go past the toes and are hip width apart.

5. Point the crown of your head upward and look straight ahead..

6. Remain in this pose from 10 to 60 seconds.

7. Release the pose by inhaling when you straighten the legs and exhaling while bringing the arms down to the sides. Then go back to mountain pose.

Benefits to body parts - Strengthens the lower body and torso. Stretches shoulders. Opens the chest.

Other benefits - Increases the stamina. Improves balance.

Precautions - Hip or knee problems.