How to do Utkatasana - Chair Yoga pose

Utkatasana (from Sanskrit) - “utkata” means “powerful” or “fierce” and “asana” means “pose”.

Utkatasana helps to build strength and stamina throughout the whole body. Holding the pose increases the heart rate, stimulating the circulatory and metabolic systems 👌

Why you should practice Trikonasana:

✔️  tones digestive organs and heart

✔️  strengthens the thighs and ankles

✔️  stretches the shoulders and opens the chest

✔️ Stimulates the abdominal organs, diaphragm, and heart

✔️ Reduces flat feet

✔️ Tones the thighs, ankles, legs and knees muscles

✔️ brings physical balance and mental concentration

Contraindications:

🚫 insomnia

🚫 headache

🚫 low blood pressure

🚫 chronic knee pain, arthritis

Beginner tips:

▫️ practice against the wall

▫️ keep your arms straight out in front of you

Extra tips:

👉 To increase the strength of your thighs squeeze a block between them during the pose

👉 Smile throughout. It will help you to hold the posture longer :)

🤔 How to?

1️⃣ Stand in Tadasana with your feet slightly apart. Inhale and raise your arms perpendicular to the floor or to the sky

2️⃣ Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as if you are sitting in an imaginary chair. he knees should be over your feet, and your torso leaning slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs

3️⃣ Draw your shoulder blades into your upper back ribs as you reach your elbows back towards your ears

4️⃣ With awareness, sit straight and lengthen your spine. Relax. Be comfortable or at least try to be! Imagine reading a newspaper or typing on a laptop as you remain seated ;)

5️⃣ Tuck your tailbone in, keeping your lower back long

6️⃣  Shift your weight into your heels

7️⃣ Spread your shoulder blades apart. Your palms face each other

8️⃣ Gaze directly forward or towards your fingers

9️⃣  Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.

Stay for 30 seconds to a minute

To come out of this pose on your inhale straighten your knees lifting strongly through the arms.

Do you practice Utkatasana?

Yoga Mat: Alma Travel Mat [Emerald]

Yoga Teacher: @irkasyoga

 

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