UTKATASANA
Chair Pose
(utkata = “wild, frightening, above the usual”)
Technique:
Stand in Tadasana
Raise both arms up, arms straight, join the palmsand at the same time (inhale)
Bend the knees and sit back on the heels, engage the abdominal muscles, push the buttocks back and keep the back straight
Tuck in the tailbone (posterior tilt)
Keep the knees behind the toes, try to sink deeper to 90 degrees (hold for 5 breaths)
Push through the heels and straighten the knees (inhale)
Lower the arms down at the side of the body (exhale)
Video:
Muscles engaged:
Strengthening of mainly the glutes (gluteus maximus), quads, transverse and rectus abdominus, deltoids and rotator cuff
Physical Benefits:
Tones the legs, especially strengthens the quadriceps
Tones the core muscles and helps to lift the ribs for fuller breathing
Stretches the achilles tendon and the calve muscles
Helps to reduce the symptoms of flat feet
Spiritual Benefits:
Also called the “powerful” or “fierce” pose
Contraindications:
People with knee problems
How to deepen the pose:
Bend your legs to 90 degrees all the while keeping your butt back and the knees behind your toes, curl up your toes
Tips:
Always maintain proper alignment
Don’t let the knees go over the toes
Create space between your thighs and belly
Tuck in the tailbone to prevent overarching of the lower back
Don’t let the knees bow outwards
Veronika 200hrs Sept14 weekday
