Utkatasana – The Chair Pose(Power Yoga Pose)

Utkata meaning fierce or intense and asana meaning a pose. Utkatasana is a yogic pose which resembles sitting on a chair (without a chair), and hence popularly called the Chair Pose. This Power Yoga Pose is relatively simple to perform, at the same time needs steady legs and arms. The Chair Pose is aimed at increasing strength, balance, and stability. It is also known as the awkward pose or the standing squat pose. This is eleventh Power Yoga Pose.

How to do Utkatasana (The Chair Pose)?

1. Stand erect with both the feet spaced apart.
2. Take your hands forwards with palms facing downwards, until it is horizontal to the floor.
3. Now imagine that you are going to sit on an imaginary chair. Bend your knees and try to sit down on the imaginary chair.
4. Once you have reached this position, the thighs will make a 45 degrees angle with the lower legs.
5. Raise the hands up and bring them alongside your ears.
6. The gaze can be forward or slightly raised.
7. Stay in this final pose as long as you are comfortable. Try to breathe normally in the pose and relax your mind. Try to increase the duration of the final pose with practice.
8. You may try to go up and down the seat as if trying to slightly get up with from the chair and then sitting in it again. This will strengthen your leg and thigh muscles.
9. To release the pose, come back to the standing position with hands back to the sides.
10. Lie down in Shavasana to relax for few minutes. You may even sit in a chair (a real one!) to relax.

 Benefits 

1. Utkatasana strengthens the hips and lower back muscles.
2. Gives balance and stability to the body.
3. Strengthens the arms, legs and thigh muscles.
4. Tones the knees and ankles.

Drawbacks 

Those who suffer from knee pain and excessive arthritis should avoid this pose.