Based mostly on the English title, you would possibly assume that the chair pose in yoga is as straightforward as sitting down in your favourite recliner. This pose (utkatasana in Sanskrit) mimics the place of sitting in a chair, however for the reason that chair is lacking, it’s important to depend on the power of your decrease physique to maintain from falling to the bottom.
The truth is, the Sanskrit phrase “utkata” has a variety of meanings, together with fierce, highly effective, and awkward. (The precise translation of utkatasana is definitely “highly effective pose.”) And when achieved accurately, utkatasana chair pose is all of these issues mixed, particularly if it’s held for a number of breaths.
Chair Pose (Utkatasana): Step-by-Step Directions
Right here’s methods to do utkatasana with correct type, so you may get all the advantages from it and progress in your yoga observe.
Arrange
- Stand in mountain pose (tadasana), so your toes are collectively and your heels are barely separated.
Moving into the pose
- On an inhale, elevate your arms above your head subsequent to your ears in order that your palms are going through each other. Then bend your knees to decrease your hips down and again, like you’re sitting in a child-sized chair.
Alignment
- Hold your arms prolonged along with your shoulders press down and biceps by your ears. Hold your chin barely tucked and your chest lifted to take care of a straight line by your backbone.
- Bend your knees deeply in order that your thighs are parallel to the mat. Put your weight again into your heels, in order that you may raise all 10 toes.
Posture Ideas for Chair Pose
- When you’ve got tight shoulders or lats, extending the arms may be tough. Simply attain your arms up so far as is feasible.
- In case you look down, you must be capable of see your toes in chair pose. In case you can’t, rock your weight again into your heels.
- Pull your stomach button into your backbone, which can assist take the curve out of your decrease again.
The right way to Make Chair Pose Simpler
- Begin out with a wider stance (about hip width) and don’t bend your knees as a lot.
- If reaching your arms overhead is tough, you may all the time attain straight out in entrance of you, or deliver your palms collectively in a prayer place (Anjali Mudra) at your chest.
The right way to Make Chair Pose Tougher
- Add an higher physique twist for revolved chair pose (parivrtta utkatasana).
- Bend your knees extra, so that you sit deeper into the pose.
- As you attain your arms up alongside your ears, contact your palms collectively and gaze as much as the sky as you raise your chest.
- Maintain the pose for a number of breaths.
Chair Pose Advantages
