{"id":12271,"date":"2022-09-23T15:48:19","date_gmt":"2022-09-23T15:48:19","guid":{"rendered":"https:\/\/srisrischoolofyoga.org\/na\/?p=12271"},"modified":"2023-07-31T19:56:26","modified_gmt":"2023-07-31T23:56:26","slug":"chair-pose-utkatasana","status":"publish","type":"post","link":"https:\/\/srisrischoolofyoga.org\/na\/blog\/chair-pose-utkatasana\/","title":{"rendered":"Chair Pose or Utkatasana: Strengthen Your Legs and Willpower"},"content":{"rendered":"

Chair pose \u2014 or <\/span>Utkatasana (OOT-kat-AAS-ana ) <\/span><\/i>in Sanskrit<\/span> \u2014 is a challenging leg-strengthening posture that builds intensity and heat in the body as it brings all parts of your body together into a cohesive and powerful whole. <\/span>Utkatasana<\/span><\/i> is a great pose to do after completing other standing postures, in preparation for seated and reclined postures. It gets its name from the Sanskrit words, <\/span>utkat<\/span><\/i>, meaning intense or powerful, and <\/span>asana<\/span><\/i>, meaning pose. That is why it is also known as Fierce Pose. Other names for chair pose include awkward pose, thunderbolt pose, and powerful pose.<\/span><\/p>\n

Level of difficulty:<\/b> Intermediate<\/span><\/p>\n

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Step-by-step instructions<\/span><\/h2>\n

This pose looks easy and straightforward; yet, when you try it, you\u2019ll find it demands a great deal of stability in the core and strength in the legs as well as flexibility in the shoulders.<\/span><\/p>\n

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  1. Stand up straight with your feet together or hip-width apart and parallel to each other on the yoga mat. Feel grounded with your weight evenly distributed on both your feet. Engage your core and leg muscles, feel strength in your whole body.<\/span><\/li>\n
  2. As you inhale, stretch your arms straight out in front of you with your palms facing down, or you can raise your arms over your head straight. Your shoulder blades should be drawn back and down.<\/span><\/li>\n
  3. As you exhale, bend your knees deeply, and sink your pelvis back and toward the ground as though you are sitting down in an imaginary chair. Keep your thighs parallel to the floor as much as possible.<\/span><\/li>\n
  4. Keep your knees over your toes, with the weight of your body on your feet. Make sure the knees don\u2019t go further than your toes.<\/span><\/li>\n
  5. Do your best to remain as comfortable and calm as possible while maintaining the posture. You may experience mild heating sensations in your leg muscles.\u00a0<\/span><\/li>\n
  6. Inhale deeply to lengthen the spine, and sink your tailbone further down on every exhale.<\/span><\/li>\n
  7. Hold the posture for 30 to 60 seconds.<\/span><\/li>\n
  8. To come out of the posture, straighten your knees on inhalation and slowly bring your arms down as you exhale or gently sit all the way down on the mat.<\/span><\/li>\n<\/ol>\n

    Tip from a Sri Sri Yoga expert: Smile throughout the entire practice of this yoga posture! It will help you hold the pose for longer. This standing pose will help you cultivate happiness and resilience in challenging situations.<\/i><\/b><\/p>\n

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    Benefits of this standing yoga posture<\/span><\/h2>\n