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POSE BREAKDOWN - CHAIR POSE (UTKATASANA)

Utkatasana (Chair Pose) in Ashtanga Variation

Etymology: The Sanskrit word "Utkatasana" is derived from two words: "Utkata," meaning intense or powerful, and "asana," meaning pose. Hence, Utkatasana translates to "Intense Pose" or "Powerful Pose."

Benefits:

  • Strengthens the thighs, knees, and ankles.
  • Tones the muscles of the legs and buttocks.
  • Stimulates the abdominal organs, aiding in digestion.
  • Improves balance and concentration.
  • Stretches the shoulders and chest.

Contraindications:

  • Knee or lower back injuries: Individuals with these conditions should exercise caution or avoid this pose altogether.
  • High blood pressure: Those with hypertension should avoid excessive strain in the pose.
  • Pregnancy: Pregnant individuals should practice with modifications and guidance from a qualified instructor.

Alignment Tips:

  • Keep the weight in the heels to protect the knees and engage the thigh muscles.
  • Lengthen the tailbone down towards the floor to prevent overarching the lower back.
  • Lift the chest and draw the shoulder blades down the back to open the chest and maintain alignment in the upper body.
  • Keep the knees in line with the ankles, avoiding them collapsing inward or splaying outward.

Therapeutics:

  • Utkatasana can be therapeutic for flat feet as it strengthens the arches of the feet.
  • It may also help relieve sciatica by strengthening the muscles that support the spine.

How to do it:

  1. Begin standing in Tadasana (Mountain Pose), with your feet hip-width apart and arms by your sides.
  2. Inhale as you raise your arms overhead, palms facing each other or touching.
  3. Exhale as you bend your knees and lower your hips as if sitting back into an imaginary chair. Keep your weight in your tarsals or your heels.
  4. Sink hips toward the floor and lift your chest.
  5. Keep your torso upright.
  6. Hold the pose for several breaths, then inhale as you straighten your legs and come back to Tadasana.

Modifications:

  • Hands not so lifted. 
  • Palms parallel.
  • Gaze forward.

Props:

  • Place a block between the thighs to engage the inner thighs and support alignment.
  • Yoga block etween thighs: To provide support and encourage engagement of the inner thighs.
  • Perform the pose with your back against a wall for additional support and to help maintain alignment.

Misalignments:

  • Collapsing the chest and rounding the upper back.
  • Beding the elbows.
  • Arching the lower back excessively.
  • Knocking the knees.

Assisting:

  • Gently press down pelvis from the side of the student to encourage deeper engagement and stability.
  • Relax shoulders pressing down the trapezius with the fingers from the back of the student.

Prep Poses:

  • Tadasana (Mountain Pose)
  • Anjaneyasana (Low Luge)
  • Uttanasana (Standing Forward Bend)

Follow-Up Poses:

  • Ashta Chandrasana (Lunge)
  • Uttanasana (Standing Forward Bend)
  • Virabhadrasana I (Warrior I)
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