This is one of the deceptively simple poses of yoga – utkatasan or the chair pose. It looks simple to do but is much less so than it looks – it requires strength, stability and practice to do properly. It is also known to have a number of benefits. Let’s find out today how to perform this yoga pose and why:
How to perform Utkatasan
This pose belongs to the hatha yoga tradition and was popularised by Krishnamacharya, the Ayurvedic healer and scholar also known as the Father of modern yoga. The word utkat means fierce or wild or big. As such this aasan is known as the fierce or scary aasan or as the Chair Pose. It is a standing squat pose that is performed with the hands raised up above the head and is a part of the Surya Namaskar sequence.
To perform utkatasan, keep your knees apart to the width of your hips with the feet firmly planted on the ground. Raise the hands up and above the head, palms facing each other. At the same time, bend the knees with the hips going back and the chest coming forward – much in the same way as if you’re about to sit down on a chair. Hold the pose for several breaths to feel how many muscles are involved in performing this pose.
A variation of this pose is the Utkata Konasana or Goddess Pose. Here the legs are placed wide apart with the knees facing outward. The arms are then bent over the head and then stretched outward. The Parivritta Utkatasana is another variation where the feet are placed hip width apart and then hinging at the hips, the torso is brought parallel to the ground while twisting sideways. The palms are joined with the face looking upward toward the ceiling.
Benefits of Utkatasan
Utkatasan is a foundational pose for helping the body build endurance and increase strength. This pose exercises and strengthens the knees, ankles, thighs and lower back while also working the shoulders and lengthening the spine. It improves overall stamina and builds core strength. It is also thought to help those with flat feet. Since this pose also involves the abdominal muscles, it also helps improve digestive processes.
This pose is not recommended for people prone to headaches, low blood pressure or insomnia. Students of yoga can find it difficult to master this pose to begin with. However, over time and with practice they find that there are so many benefits of utkatasan, that they persevere and make it a point to do this as a part of their yoga routine.