Utkatasana ( उत्कटासन ) is also known by different name – Chair Pose, Fierce Pose, Lightning Bolt Pose, Wild Pose or Awkward Chair Pose. This standing yoga pose helps to tone the entire body, relieve stiffness and stretch your arms, thighs, legs and torso. In this post, I would share various such health benefits, steps, precautions of Utkatasana.
The Sanskrit name ‘Utkatasana’ ( उत्कटासन ) comprises two words ‘Utkata‘ ( उत्कट ) meaning ‘haughty’ or ‘fierce’ and ‘Asana’ ( आसन ) means ‘posture or seat’. In this asana, one need to stand straight, extend arms up, bend knees, upper body forward and push pelvis downward. This pose looks like a chair thus it is also known as ‘The Chair Pose.’
The Chair Pose is a part of modern vinyasa and ashtanga yoga practices that is very effective in strengthening arms, torso & legs. Although this pose is a quite simple pose yet beginners may find it difficult to hold for longer as it demands great stability. strength and flexibility of the muscles.
Utkatasana helps to build endurance and stamina by improving the level of oxygen in blood flow and stimulating the metabolic systems. Plus, it also offers a varieties of health benefits such as opening of the chest, promoting bodily balance and improving mind-body coordination.
Steps to Chair Pose / Utkatasana
To get the maximum benefits and build strength and stamina throughout the whole body Utkatasana should done with correct alignment. Thus follow the below mentioned step–by–step guide to do Utkatasana (The Chair Pose).
Step 1
- Stand straight or enter into Tadasana with your feet together. You may also start begin by standing at hip–distance apart.
Step 2
- Inhale deeply, extend both arms up parallel to the floor with palms facing inwards. You may join also join hands together.
Step 3
- Breathe out as you start bending your knees forward. Keep thighs parallel to the floor and lean torso slightly lean forward.
Step 4
- Gently push your pelvis downward as if you are sitting on chair. Maintain your body balance and do not bend the elbows.
Step 5
- Hold this pose for 20–30 seconds while breathing normally & looking forward with awareness lengthen your spine & relax.
Step 6
- To come out, bring your knees back to the initial position & then lower the arms to come back to the original standing pose.
Modifications & Variations
To deepen your experience during the pose, try these below mentioned modifications to find a variation that works well for you:
1. If you’re having trouble in balancing body
- If you face difficulty in keeping your feet together during this pose, you may stand with your feet hip–distance apart.
- Pregnant women are advised to use this variation as they may feel unsteady and get difficulty in balancing the body.
2. If can’t maintain overhead hold with arms
- You may extend both the arms forward at shoulder–height & move your torso away from thighs and lift your chest up.
- It will help torso to lean forward. So practice this variation until you can straighten both arms & extend them overhead.
3. If you have stiffness or pain in the shoulders
- Join your palms together in prayer position with both thumbs resting on your chest. Then expand collar bones firmly.
- You may also begin by keeping your hands shoulder-distance apart, it would help you to perform the pose with ease.
4. It might be difficult to bring weight into heels
- You may do the pose near a wall so that as you bend into the pose, your tailbone gets slightly supported by the wall.
- To practice weight management, extend your arms forward, sit on your butt & lift onto balls of the feet as you bend.
5. If you have pain in your thighs or knee joints
- To avoid unnecessary pressure on muscles, you may place a block between your thighs to strengthen your inner thighs.
- To keep your knees safe, do not let them to extend forward past your toes and shift all weight back toward the heels.
Precautions & Contraindications
Following are some precautions you should keep in mind before you do the chair pose. Proceed with Utkatasana gently :
- If you have tight or injured shoulders, you can practice Utkatasana with your arms and shoulder wider or distance apart.
- You should avoid the practice of this pose if you have chronic knee pain, arthritis, sprained ankle or damaged ligaments.
- If you have neck injury, you can keep your gaze forward rather than looking up while you practice Utkatasana (chair pose).
- People should avoid the practice Utkatasana if they are currently experiencing headaches, low blood pressure or insomnia.
- Women should proceed gently Utkatasana during menstruation and avoid its practice during first trimester of pregnancy.
- If you have any hip, ankle or spinal injury or recently been through any such surgery, you should avoid practice of the pose.
- If you have high blood pressure, you are advised to avoid lifting your arms. You may keep your palms holding the hips.
Top 9 benefits of Utkatasana (Chair Pose)
This yoga posture helps to create strength, flexibility and endurance. Plus, it also expands our sub–consciousness.
Following are top 9 benefits of Utkatasana – The Chair Pose, that you would attain gradually with regular practice :
1. Activates Svadhisthana chakra
- Utkatasana stimulates the Svadhisthana Chakra that lies below the navel area, is the energy center of creativity and productivity.
- This stimulated chakra aids to develop one’s personality by improving clarity, focus, faith, self-confidence & overall mental wellness.
2. Reduces Flat Feet
- Utkatasana is a natural remedy that reduces the symptoms of flat feet and related pain in feet, joints, ankles, legs and hips muscles.
- Hence, the practice of Utkatasana is one of the best non-surgical, painless, safest and cost–effective option of relieving the flat feet.
3. Stimulates Abdominal Organs
- Regular practice of Utkatasana helps to stretch & strengthen the abdominal muscles. This promotes proper functioning the organs.
- It improves blood flow in abdomen. kidneys and other organs. It also fix issues associated with binge eating & nutrition imbalance.
4. Stretches & Tones Muscles
- This asana makes lower body stronger & prevent chronic conditions like splints. It also relieves muscles stiffness, aches and strains.
- It strengthens inner thighs, chest muscles, lower back, hamstrings, hips, quadriceps, spine. shoulders, ankles, calves & knee joints.
5. Increases Heart Rate
- The practice of this asana increases heart rate that allows the blood and nutrients to circulate rapidly to various muscles & tissues.
- Utkatasana also boosts circulatory & metabolic systems. Faster breathing increase intake of oxygen & lactic acid levels in the body.
6. Lengthens the Spine
- Utkatasana (Chair Pose) is one of the intense and powerful yoga pose that may elongates your spine and betters its condition.
- This asana provides a relief from spine related diseases like back pain, spondylolisthesis caused due to our sedentary lifestyle.
7. Tones Nervous System
- The regular practice of Utkatasana (the chair pose ) tones the nervous system and provides the great calming effect on your mind.
- Plus. the chair pose triggers the parasympathetic nervous system and diaphragm. It also provides a great relieve from varicose veins.
8. Corrects Body Posture
- Practice of Utkatasana aids to correct the body posture and reduces joint pain & stress on supporting ligaments, muscles & tendons.
- It also cures back pain, cervical problems, slip disc and neck pain due to stooping posture. It tones & strengthens tired legs as well.
9. Reduces Stress
- Daily practice of Utkatasana benefits one’s emotional well-being by reducing stress & anxiety. It also boosts the mind-body balance.
- Furthermore, this yoga asana also improves inner strength, confidence and subconscious mind while toning your nervous system.
Tips for Beginners
Keep the following safety tips and information in mind when start practicing Utkatasana (The chair pose) :
- Keep smiling while you practice the chair pose as it would assist you to hold this posture for longer duration.
- Don’t puff the ribcage in forward direction & bring the tailbone down to the floor & straighten your lower back.
- Breathe deeply and in case your breath gets shallow or strained, retreat a bit in pose so that breathing gets easier.
- High blood pressure patients should avoid lifting hands overhead, they may rather place hands in Anjali Mudra.
- In order to get into the deeper pose, tilt your head in such a manner you can gaze at a point between your hands.
- Don’t over-stress your knees, ankles or shoulders and practice some relaxing floor poses between every two reps.
- If you have any medical concerns, you should first consult with your doctor before practicing this chair pose yoga.
Preparatory Poses
- Vajrasana
- Garudasana
- Ashwa Sanchalanasana
- Bhujangasana
Follow-up Poses
- Uttanasana
- Balasana
- Adho Mukha Svanasana
- Tadasana
- Virabhadrasana
- Anjaneyasana
- Malasana
- Parivrtta Utkatasana
- Parsva Kakasana
- Parsva Bakasana
- Utkata Konasana
Conclusion
Utkatasana ( the chair pose ) is one of the most powerful yoga asana that provides many therapeutic benefits like improving inner strength, focus and endurance.
Practice Utkatasana with a relaxed mind, to get the maximum benefits out of it and don’t forget share your thoughts and suggestions on this post in the comment section.
Also Read :
FAQs related to Utkatasana
What is the best time to practice Utkatasana – The Chair Pose ?
Utkatasana is one of the best warm up exercise, thus one may preferably perform this asana just before his workout regimen. As this pose builds tension over the muscles and might result in high alertness. So, its should be avoided just before bed as it may hamper the sleep.
Do the practice of Utkatasana really helpful in toning of the muscles ?
Utkatasana is an important component of Surya Namaskar (Sun Salutations) that build stamina and improve vitality throughout the whole body. It assists to tone shoulder, upper arms, calf muscles and strengthens biceps, triceps and the lower body .
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