UTKATASANA (CHAIR POSE)
12 Dec 2020 HYN Himalayan Yoga Academy
“Angushthaabhyaamavashtabhya dharma gulphau cha khe gatau;
Tatropari gudam nyasya vejneyam tookkataasanam !! 28!!
Meaning:
Utkatasana (Sanskrit: उत्कटासन; IAST: Utkaṭāsana), Chair Pose, is a standing asana in modern yoga as exercise. It was a low squatting asana in medieval hatha yoga. The name comes from the Sanskrit, utkata, meaning “intense” or “powerful,” “powerful”, “proud” and “fierce” and asana, meaning “posture.” The common English name for utkatasana is chair pose. The English name of this posture simply stems from the appearance of sitting in a chair, an imaginary one in this instance.The asana actually has its origin in sanatan mythology, specifically UTKATASANA (CHAIR POSE)
from the Ramayana, an epic poem written several thousands of years ago. It follows the struggles of Rama, a divine prince from the Kosala Kingdom, following his exile from the kingdom by his father, King Dasharatha. With courage and strength he overcomes many struggles and challenges as he travels across the Indian subcontinent with his wife, Sita, and brother, Lakshmana.
Description of Utkatasana :
In Utkatasana, the knees are hips-width apart, the knees are bent, the hips are back, the chest is forward, and the arms are above the head, in line with the ears. Knees and toes should be in perpendicular zone.
Steps to Utkatasana (Chair Pose)
-Stand erect with your feet slightly apart.
-Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
-Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
-Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
-Ensure that you keep your hands parallel to the ground.
-With awareness, sit straight and lengthen your spine. Relax.
-Keep breathing and flip through the pages of the newspaper, enjoying national and international news.Chair Yoga Pose | Utkatasana Yoga Pose
-Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
-Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.
Variations of Utkatasana
It is said that there are more than 85 variations of Utkatasana. Few of them are listed here below.
Parivritta Utkatasana
Utkata Konasana, Goddess Pose, has the legs wide apart, the feet turned outwards in line with the thighs, and the knees bent. The arms are usually raised with the elbows bent; variants have the arms straight up, or the hands may be held in Añjali Mudrā, prayer position in front of the chest
Pasasana: The name comes from the Sanskrit word पाश, pāśa meaning “noose” or “snare” and आसन, asana meaning “posture” or “seat”.
Flying Mountain Feet Knees Chair Pose Partner
Utkata Konasana sitting on toes, half sitting, feet apart, feet together, standing wall squat pose, Standing Cat Pose; Shiva squat Pose; one legs Squat Pose; Pair Squat pose;
Benefits of Utkatasana / Chair Pose
-strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back.
-stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet.
-stretches the shoulders and opens the chest. It tones your digestive organs and heart.
-Improves Body Balance: Quite an overlooked word in the health is ‘balance.’ But balance is equally important as strength, flexibility, and endurance. Incorporate the chair pose into your health regimen and improve your overall body balance.
-Activates the Svadhisthana chakra: Located below the navel, it is a center of ease and enjoyment. A balanced svadhisthana chakra leads to greater feelings of wellness, abundance, and creativity. Explore the feminine, lunar, and passive energy of this chakra by performing the chair pose on a regular basis.
-Unlocks the Powerful Side: Practice the intense powerful chair yoga posture and unearth your fiery side. Live your life high on vitality, health, and strength through a regular performance of utkatasana
-Exercises the spine, hips and chest muscles
-Helps strengthen the lower back and torso
-Tones the thigh, ankle, leg and knee muscles
-Balances the body and brings determination in the mind
Contraindications of the Chair Pose (Utkatasana)
-Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).
-Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back.
In our yoga teacher training school taught by Swami Yog Subodh, we teach these hatha yoga asana in very precise and the most comfortable way