Chair Pose
Utkatasana
What is Chair Pose?
Chair pose, or utkatasana, is a powerful standing yoga asana that requires balance, stability and strength. The arms extend upward alongside the ears, while the knees bend as if sitting on a chair.
Instructions
- Begin in mountain pose, with your big toes touching.
- Inhale, bend your knees slightly and raise your arms above your head.
- Draw your shoulder blades down and your navel in (do not collapse into the lower back).
- Lift your chest, lifting through your heart.
- Breathe as you hold the pose.
Cautions
- Use caution with recent or chronic injury to the back, hips, knees or shoulders
Benefits of Chair Pose
- Strengthens the legs, spine, and ankles
- Opens the chest and shoulders
- Reduces flat feet
Chair Pose Details
- Sanskrit Name
- Utkatasana
- Pronunciation
- OOT-kah-TAHS-anna)
- Pose Level
- Beginner
- Drishti
- Bhrumadhye (Third Eye)
- Pose Type
- Balancing, Standing Poses, Strength
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