How to do Utkatasana and benefits
yoga&health

How to do Utkatasana(Chair pose ) Benefits| Variations

Yoga is a healthy practice that, when done on a regular basis, can result in significant positive changes in the human body. It allows you to achieve physical health as well as mental peace. Utkatasana is one of the postures that can help you get closer to your goals. It is also known as a chair pose because the person appears to be sitting on a chair. True to its name, which is derived from Sanskrit where Utkat means fierce or powerful and asana means pose, it is an asana that requires tremendous strength in the core, shoulders, and legs to perform. It’s not as simple as it appears, and that’s the beauty of this difficult posture. A Yoga teacher training in Rishikesh can provide you with a comprehensive course that not only covers the postures but also breathing techniques, meditation, concepts of Ayurveda, and much more.

What is Utkatasan ? 

The health benefits of Utkatasana are numerous. It is an asana that can be done on a daily basis to reap the benefits listed below:

  • It improves lung capacity and stamina because the body’s core is used intensely to perform this pose.
  • It improves the strength of the arms, shoulders, legs, and ankles.
  • Assists the mind in becoming clear and rigidly focused.
  • Regular practise aids in toning the muscles of the chest and back, allowing the back to become stronger.
  • This pose is effective in maintaining and improving the body’s balance, resulting in better posture.

How To do Utkatasana? 

The Utkatasana looks fairly easy but requires special training to be done correctly. The following instructions will guide you to perform it with the right posture:

  • Stand up straight on your mat with feet joined together, keep your balance.
  • If you are a beginner, maintain a distance of hip-width between your feet.
  • While inhaling, raise your hands above your head, exhale and bring your body lower by bending your knees like you are aiming to sit on a chair.
  • Take a second here to note that your stomach is tucked in and your core is engaged.
  • Do not strain yourself and stay relaxed. Keep your eye fixed at a point in front of you.
  • Keep pushing your hip backward such that your entire body weight is on your heels.
  • Keep extending your arm upwards and maintain this posture for ten breaths.
  • Exhale slowly and come back to the standing position.
  • Repeat this posture a few times and remember to focus on your breathing.

Add Variations to make it Simpler or Complex 

A few adjustments can be made to make the asana a little easier. If you have shoulder pain, instead of raising your hands, fold them and keep them near your chest while performing the posture. You can also try to raise them to a comfortable level while keeping your hands joined.

Another variation that will take this posture to the next level is as follows:

  • Lower your body by bending your knees further towards the ground each time.
  • Make sure your buttocks touch the ground in the final iteration.
  • After that, exhale and return to an upright position.

What Should You Remember?

The chair pose is a difficult asana that should be performed with caution. Any form of tension should not be applied to the body while performing this task. While anyone can do it, there are a few things to think about before you start. Individuals who have a hip, ankle, or shoulder injury should avoid practising this posture. Anyone with knee problems should avoid it as well. It should not be performed by pregnant women or women who are menstruating. If you have a headache or back pain, you should avoid doing this pose for a while.

Om Shanti!

While it is a slightly strenuous pose to perform, doing it on a regular basis strengthens the body. Utkatasana’s benefits increase as one progresses, and your body will thank you. This course should not be taken without the supervision of a guru. If, on the other hand, you are familiar with the fundamentals and want to become an instructor in the future, you should consider enrolling in an online yoga teacher training course. It will give you a comprehensive understanding of how to practise, teach, and spread the message of yogic peace to your students and others through this asana and many others.