Utkatasana -

It may be very easy and comfortable to sit on a chair,  but sitting on an imaginary chair may be a bit difficult!  And this is exactly what we do in Utkatasana or the chair pose.  The meaning of Utkatasana is intense posture or a powerful posture.

(Utkat=Intense, Powerful; Asana= Posture/Pose; pronounced as U-t-kat- asana).


The utkatasana strengthens the thighs and ankles while toning the shoulders, buttocks and hips.
This asana also stretches the shoulders and opens the chest.  The Utkatasana also tones up the digestive organs and the heart.  The heart beat rate increases by holding this pose for several breathes there by stimulating the circulatory and metabolic systems.  The asana builds stamina and tones up the nervous system.

Caution :  
Do not practice Utkatasana if you are suffering head aches, low blood pressure or insomnia.  

How to practice Utkatasana

• Start in Tadasana ( mountain pose ).  Stand with your feet together.
• Inhale while raising your arms above your head, perpendicular to the floor.
• Either keep the arms parallel, palms facing inward or join the palms.
• Now exhale and bend your knees, try to take the thighs as nearly parallel to the floor.  The knees should project out over the feet and the torso will lean forward over the thighs until the front torso forms a right angle with the tops of the thighs.  Keep the inner thighs parallel to each other and press the heads of the thigh bones down towards the heels
• Firm your shoulder blades against the back.  Take the tail bone down towards the floor and in toward your pubis to keep the lower back long
•  Stay in this pose for 30 seconds or even more time.
• In order to come out of this pose, staraighten the knees with an inhalation, lifting strongly through the arms.  Exhale and release your arms to your sides and come back to  Tadasana.

Benefits of Utkatasana

• The Utkatasana strengthens and firms all muscles of the legs and upper arms
• Helps to strengthen the lower back and torso
• Increases the hip flexibility and relieves muscular cramps
• balances the body
• Tones the thigh, ankle, leg and knee muscles
• Heals chronic cold feet
• cures slipped discs and other problems of lower spine

 Here is a video on how to practice Utkatasana