Chair Pose (Utkatasana) Guide

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How easy is it to sit on a Chair? Whenever we are tired we often sit on a Chair to relax. But imagine, you are sitting in a chair but there is not a Chair and you are sitting in the air in an imaginary chair. Your imagination is realized in our today's Yoga Pose which is Chair Pose (Utkatasana).

Chair Pose Yoga (Utkatasana) is considered to be a very important posture of Yoga science by the Experts and Yoga Texts. The specialty of this Yoga Pose is also that the Yogi has to hold his body in the air, resisting the force of Gravity. To do Chair Pose Yoga, not only does it require a lot of strength but a lot of precautions have to be taken.

So, Today in this Article We are gonna know about this Amazing Yoga Pose which is Chair Pose (Utkatasana). It is very easy to listen and feel comfortable, but sitting in an imaginary Chair can be a bit difficult and that is exactly what we do in Chair Pose in Yoga. During this Yoga Pose Practice, the heels and hips remain up and that is why it is called Utkatasana. Although it is easy to hear and see, but its practice is not as simple. It is very beneficial for the stomach which prevents you from indigestion, constipation, or acidity. By doing this Chair Pose Asana, the body increases energy, makes the muscles of the feet strong, reduces the fat and obesity of the stomach, and is also beneficial for Sciatica, Constipation, and Gas Problems, etc. We will understand each and every How to do Chair Pose Steps and even we'll know the amazing Chair Pose Benefits which can help you a lot. You'll able to do this Chair Pose in Yoga or Utkatasana Yoga Easily by reading this Full Article and even by watching the Complete Video Guide given below the Article.

What is Chair Pose in Yoga?

Utkatasana is a Sanskrit word of Chair Pose or we can say that Chair Pose is also known as Utkatasana in the Sanskrit Language. In yoga science, Utkatasana is also known as Chair Pose. It is also known by many other names. In Sanskrit, the word 'ut' means lifted, while the word 'kati' or 'cut' means waist or hip. Thus it means a Raised Hip Posture. But the meaning of Utkatasana is not so simple. The word 'Utkat' also means Wild, Terrible in Sanskrit. For this reason, the Chair Pose is also called Fierce Pose, Hazardous Pose, or Wild Pose. The word 'Utkat' also means Celestial lightning and hence, it is also called Lightning Bolt Pose. This Yoga Posture is called Chair Pose because after sitting in this posture, our body becomes exactly like we are sitting on a Chair. It is very easy to do this Chair Yoga Pose, but a little bit difficult to balance yourself in Chair Pose for some time.

Utkatasana is an easy-to-handle Vinyasa style Yogasana. The duration of doing this is stated to be 30-60 seconds. By doing this Yoga Pose, stretches occur in the shoulders and ribs (Thorax). Whereas it helps in Strengthening the thighs, vertebral column, joints, and calves.

Yoga Tips for Chair Pose (Utkatasana)

  • If you are a Beginner and are just beginning a Yoga Practice, then you may have some difficulty in bending down while doing this Yoga Pose, then you can resort to a wall for this.
  • Stand a few inches away from the wall so that when you bend, the tailbone touches the wall, this will support your back.
  • Preparatory Yoga Poses before Chair Pose (Utkatasana): Hero Pose (Virasana), Cobra Pose (Bhujangasana), and Downward-Facing Dog Pose (Adho Mukha Svanasana).
  • Follow-Up Yoga Poses before Chair Pose (Utkatasana): Mountain Pose (Tadasana), and Standing Forward Bend Yoga Pose

Refer : How to Do Triangle Pose (Trikonasana)?

How to Do Chair Pose?

How to Do Chair Pose (Utkatasana) in YOGA
Chair Pose (Utkatasana) in Yoga

Step-by-Step Guide

Here is Chair Pose Yoga Step by Step Guide. Follow all the Steps given below to learn How to do Chair Pose (Utkatasana):

  1. First of all, spread the Yoga Mat on a flat place and stand on it comfortably.
  2. Keep a distance between your two legs and Stand Straight.
  3. Move your hands forward, as shown in the picture.
  4. The palm and the elbows should be straight towards the ground.
  5. Fold your knees and make the body position as if you are sitting in an imaginary Chair.
  6. Stay in the same position as per your ability.
  7. To make you feel good in this situation, imagine that as if you are reading a newspaper while sitting.
  8. In this case, keep your hands parallel to the ground.
  9. Now come back to the Posture of caution.
  10. Return it after a while. You can do 5 to 10 sets of this.

Steps in Video

Get to know How to Do Chair Yoga Pose (Utkatasana) in Detail with the given below Video. The Respected Creator of the Video Deserves appreciation as all the Steps have been shown in detail which can help you a lot to know about How to do Chair Pose (Utkatasana)?

Chair Pose (Utkatasana) in Yoga

Benefits of Chair Pose in Yoga

  • Improves Body Balance: To perform Chair Yoga Pose, you need to create balance. This Yoga Pose helps in increasing Strength, Flexibility, and Endurance in the body. Including Chair Pose in your daily life will improve your overall body balance. A proper balance is required to prevent falls and injuries. Once we learn to balance our body we can avoid the fractures caused by these declines.
  • Strengthen the ankles: If you are an Athlete, then practicing Chair Pose in Yoga is very good for you. When athletes run or jump, there is tension in the muscles around the ankle. Chair pose strengthens ankle muscles that allow athletes to withstand more force and reduce the risk of injury. Apart from this, Chair Pose makes the lower part of the body and hips strong, which can prevent the chronic problem like Splint.
  • Helps to Lose Weight: Regular exercise of Chair Pose can help you lose weight and it is very beneficial in reducing weight especially from the buttocks. This Yoga Pose gives a good massage to the abdominal organs and also stimulates the Diaphragm and Heart.
  • Strengthens the Leg Muscles: This Chair Yoga Pose tones the muscles in the legs, especially the knees, ankles, and thighs. In addition, it strengthens the torso and lower back. The Quadriceps (Thigh Muscles) are one of the largest muscles in the body. When these muscles are strong, it starts removing the problem of knees on its own. Because these muscles affect the knees.
  • Stretches Arms: Practicing this Yoga Pose provides a good stretch to the hips, spine, and chest muscles.
  • Improves Digestion: It also cures many stomach diseases like indigestion, constipation, acidity, etc. It is a Beneficial Yoga Posture for people of all ages. By doing this Yoga Pose, you'll improve your Digestive System.
  • Beneficial in Semen Production: With its regular practice, the effect of semen starts properly and Men can do it for a long time.
  • Very Effective in Stone & Hernia: By practicing this Chair Pose, you can avoid Stones and Hernia.
  • Improves Immune System: By practicing this Yogasana, the Heart rate increases, the Circulatory and Metabolic system works better. It also Improves the Immune System of Yogi and provides immunity to fight with viruses and bacterias.

Cautions

  1. If your shoulders have been hurt or you have pain, do not do this Chair Pose.
  2. If you are suffering from Back Pain, do not do this Yoga Pose.
  3. Women should not practice Chair Pose (Utkatasana) during menstruation.
  4. Those who are troubled by the problem of Headache and Insomnia should not do this Yoga Pose.
  5. People with Arthritis or Sprains in the ankles should not do this Yoga Pose.
  6. One suffering from Chronic Knee Pain and damaged Ligaments should not do this Yoga Pose.
  7. This Yoga Posture should not be done if there is an Ankle injury.
  8. It should be practiced on an Empty Stomach.
  9. It should be done under the supervision of a specialist if you have any Heart Disease.

FAQ (Frequently Asked Questions)

  1. What is Chair Pose (Utkatasana)?

    Utkatasana is a Sanskrit word of Chair Pose or we can say that Chair Pose is also known as Utkatasana in the Sanskrit Language. In yoga science, Utkatasana is also known as Chair Pose. It is also known by many other names. In Sanskrit, the word 'ut' means lifted, while the word 'kati' or 'cut' means waist or hip. Thus it means a Raised Hip Posture. But the meaning of Utkatasana is not so simple. The word 'Utkat' also means Wild, Terrible in Sanskrit. For this reason, the Chair Pose is also called Fierce Pose, Hazardous Pose, or Wild Pose. The word 'Utkat' also means Celestial lightning and hence, it is also called Lightning Bolt Pose. This Yoga Posture is called Chair Pose because after sitting in this posture, our body becomes exactly like we are sitting on a Chair.

  2. How to do Chair Pose (Utkatasana)?

    Follow These Steps to Learn How to Do Chair Pose (Utkatasana):
    1) First of all, spread the Yoga Mat on a flat place and stand on it comfortably.
    2) Keep a distance between your two legs and Stand Straight.
    3) Move your hands forward, as shown in the picture.
    4) The palm and the elbows should be straight towards the ground.
    5) Fold your knees and make the body position as if you are sitting in an imaginary Chair.
    6) Stay in the same position as per your ability.
    7) To make you feel good in this situation, imagine that as if you are reading a newspaper while sitting.
    8) In this case, keep your hands parallel to the ground.
    9) Now come back to the Posture of caution.
    10) Return it after a while. You can do 5 to 10 sets of this.

  3. What are the Benefits of Chair Pose (Utkatasana)?

    The Main Chair Pose (Utkatasana) Yoga Benefits are:
    1) It Improves Body Balance and Posture.
    2) It makes the lower part of the body and hips strong, which can prevent chronic problems like Splint.
    3) It is Very Effective for Weight Loss.
    4) It Strengthens Leg Muscles.
    5) It is very helpful in improving Digestion.
    6) It helps in Semen Production.
    7) It is Very Effective in Stone & Hernia.
    8) It improves the Immune System of the Yogi.

  4. Is Chair Pose Good for Knees?

    Yes, while doing Chair Pose (Utkatasana) Yoga, the Yogi puts all its weight to its leg. As a result, this Strengthens the Leg Muscles of the Yogi and improves the Blood Circulation in Legs. This Yoga Pose is Beneficial for Knees but if you already have any kind of Knee Pain then, please take advise to your Doctor befor Doing Chair Yoga Pose.


  5. What is Chair Pose good for?

    Chair Pose Yoga is good for improving Body Balance, Strengthening Arms, Muscles, Ankles, Leg Muscles, Reducing Belly Fat, Improving Digestion and Immunity. Chair Pose (Utkatasana) is one of the Best Yoga Pose to Lose Belly Fat and Improve Digestion.