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Utkatasana

उत्कटासन / Chair Pose

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Utkata (उत्कटा) meaning “powerful” or “fierce” and āsana (आसन) meaning “posture” or “seat”.

Benefits
  • Reduces flat Feet.
  • Builds endurance.
  • Improves postures.
  • Tones & strengthens the core muscles, ankles, legs, thighs, calves and spine.
  • Stretches shoulders, chest, arms and lower back.
  • Tones the hips and lower abdomen.
  • Corrects imbalances in the pelvis.
  • Relieves Constipation and acidity.
  • Stimulates circulation.
  • Relieves heart issues.
  • Calms and relaxes the nervous system.
Steps to perform the Asana: Utkatasana
  • Stand straight in Tadasana with your feet slightly apart and arms resting by your sides.
  • Take a deep breath and feel the energy flowing through your body.
  • While exhaling, lower your hips and lean your knees as if resting on an invisible chair.
  • Keep your thighs as parallel to the floor as possible and your knees over your ankles.
  • Slowly inhale and raise your arms over the head joining the palms.
  • Keep your arms parallel to the floor.
  • Stretch your arms straight not bending the elbows.
  • Gaze straight ahead or slightly up.
  • Balance and be in the pose for a minute.
  • Feel the heat and power in your legs, the stability in your core, and the openness in your chest.
  • Exhale, straighten the legs, lower the arms & come back to Tadasana.
Common Misalignments / (Mistakes)
  • Squeezing of the shoulders closer to the ears.
  • Leaning too far with the knees going forward ahead of feet.
  • Having one knee slightly in front of the other.
Contraindication / Cautions
  • Avoid in case of high or low blood pressure, vertigo, or migraine.
  • Avoid in case of hip, knee, shoulder, or ankle injuries
  • Avoid in case of back pain.
  • If suffering from a headache.
  • Avoid during mensuration.
Additional Details :
  • Another Name of AsanaThunderbolt Pose
Asana Video :
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