Anatomy- Uktasana( chair pose)

  • BASIC JOINTS
  • ankle joints: flexed to support feet
  • knee flexed
  • hips adduct to draw knees together
  • elbows extend
  • shoulders extend
  • wrists flexed
  • MUSCLES: imagine a chair and immediately think steady, support, strong, power
  • stretch achilles tendons and calves
  • strengthen the quadriceps
  • eccentrically contract the hamstrings
  • engage the buttocks(gluteus maximus,medius and minimus) by contracting them
  • contract the adductor magnus to keep knees together
  • all the while you are inhaling and exhaling, keep the back ribs in
  • keep the body upright by engaging the abdominal muscles, contracting the internal obliques
  • concentrically contract the illiopsoas
  • keep the elbows straight behind the ears pinching shoulder blades together
  • contract the pectoralis major and minor
  • abduct the arms to contract the deltoids
  • contract the serratus anterior to stabilise the scapula and elevates the ribs
  • contract the rectus abdominus to avoid arching the lumber spine, by tucking in the tailbone
  • ORGANS
  • abdomen,chest,pelvic organs
  • PHYSICAL BENEFITS
  • strengthens the quads
  • tones muscles
  • strenghthens the achilles and calve muscles
lifts up the rib cage and promote fuller breath
  • SPIRITUAL BENEFITS (chakras)
  • enhances the muladhara located at the lower end of the spinal column to the sacral plexus
  • enhances swaddisthana at the genital organs corresponds with the prostate plexus
  • HOW TO GET INTO THE POSE
  • Standing in tadasana
  • IN- raise both arms up and join the palms or interlock the fingers except the index finger
  • EX- engage the abdominal muscles and bend the knees
  • Push the buttocks back while keeping the body upright
  • Keep the knees behind toes as much as possible
  • Gaze forward
  • GETTING OUY OF THE POSE
  • IN-straighten the knees
  • EX-slowly lower the arms down by the side of the body
  • POINTS TO CONSIDER
  • The trunk will have a natural tendency to lean forward. Keep engaging the abdomen to pull the trunk back towards the vertical axis.
  • Keep the heels down at all times and the arches of the feet down
  • Extend the abdomen, lift the front ribcage and stretch the armpits
  • Contract inner thighs (adductor muscles ), internally rotate the femur against the hip sockets to join the knees together