Chair Pose: Step by Step Instructions, Benefits, Contraindications and Cautions

Chair pose (Utkatasana)

Utkatasana is a thigh strengthening posture primarily, which further challenges a practitioner for spinal position and holding arms overhead. This posture resembles a chair or you may assume you are sitting on a chair while holding your arms up.

Chair pose (Utkatasana) – Method (step by step instructions)

  • Stand in tadasana keeping both legs firmly together, neutral spine, and arms straight down by the trunk.
  • Holding your knees together and while engaging gluteus and quads bend your knees maintaining them over toes.
  • Raise your hands either sideways or from front, trying to reach the hands high upwards.
  • Now move your heard up to look up to thumbs or third eye.

Chair pose (Utkatasana) Alignment cues

  • Keep feet and knees together.
  • Keep knees over the toes and don’t let them move ahead or away from on top of the toes because knees feel safe and strong when the are in line with toes.
  • Maintain neutral spine and try lifting chest high to make yourself feel gentle back muscles engagement.
  • Don’t hang the head backward rather focus on lifting chin high.
  • Keep space for your neck between your shoulder.

Chair pose (Utkatasana) Benefits

  • Strengthen the ankle joint while providing it good mobility.
  • Primarily strengthen the quadriceps {front thighs} that Leeds to strong knees.
  • Mobilizes shoulder joint and strengthen deltoid muscles.
  • Broadens the chest and promotes better breathing, pattern.
  • Is helpful for Asthmatic.
  • Stimulates growth hormone for healing and recovery of the body.

Chair pose (Utkatasana) Precautions

People with ankle stiffness may require heel support or they can’t sit deep.

Knees is most strained joint in this pose people with knee pain may find it hurting if they sit deep so they may have to find modified version they can do it actually sitting on chair and simply raise hands and try sitting with lesser weight.

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