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  1. myUpchar
  2. Yoga
  3. Leg related yoga
  4. Utkatasana (Chair Pose) steps and benefits

"Harmony with the emotions (pratyahara) is achieved when the senses cease to be engaged with external objects and thus that which is mutable in human beings (Chitta) becomes similar to true nature" - Patanjali’s Yoga Sutra 2.54

Utkatasana or chair pose is a sort of a deep squat, in which, you bend your knees and position your legs in a way as if you are sitting in a chair. This asana involves your entire lower body including your hips, legs and ankles along with your back. 

The Sanskrit word utkatasana is a combination of two words: utkata, which means power and asana, which means pose. Experts say that by balancing and aligning your pelvis you can control the flow of energy through your spine.

It is a difficult pose to master so make sure you do it in the presence of an experienced yoga teacher.

Here is what utkatasana is all about.

  1. Utkatasana (chair pose) steps: Correct way to do utkatasana (chair pose)
  2. Utkatasana (chair pose) benefits
  3. Easy modifications of utkatasana (chair pose)
  4. Precautions to take while doing utkatasana (chair pose)

Utkatasana (chair pose) steps: Correct way to do utkatasana (chair pose)

The following are the steps to do Utkatasana: 

  • Stand straight with your feet together and arms by your side.
  • Take a deep breath and raise your arms straight up. Your palms should be facing each other, your elbows should not be bent.
  • Now exhale and bend your knees, so your thighs are almost parallel to the floor. 
  • Straighten your back and push your tailbone to the ground to get into the final position. The top of your thigh bone should be pushing towards your ankles.
  • Try to stay in this pose for 15-20 minutes.
  • While inhaling, come back to the first position.
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Utkatasana (chair pose) benefits

Utkatasana has the following benefits:

  • It strengthens the legs, back and arms.
  • It tones the muscles of arms, legs and hips.
  • It stretches shoulders
  • It improves heart health and the functioning of the digestive system

Easy modifications of utkatasana (chair pose)

If you are a beginner, you can take the support of a wall. Stand a few inches off the wall so your hip is supported by the wall as you bend.

If you can’t raise your arms all the way way, you can start by bringing them till shoulder level.

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Precautions to take while doing utkatasana (chair pose)

Before you practice utkatasana, keep the following things in mind: 

  • Do not practice this asana if you have low blood pressure or headache.
  • Avoid this asana if you recently suffered an injury to your leg or feet. 
  • Those with back issues or hip problems should refrain from practising utkatasana.
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