How To Do the Chair Pose (Utkatasana)

How To Do the Chair Pose (Utkatasana)
The chair pose is one of the yoga poses you will learn in the start of your yoga journey. It is named as such because the action involves squatting or sitting in an imaginary chair. The Sanskrit name translates to Intense, Fierce or Powerful (utkata) Pose (asana). Therefore, this seemingly basic yoga poses are believed to be one of the most powerful asanas in yoga. As Christina Brown, author of The Yoga Bible, says: “Squatting is a very powerful and innate body movement that reminds us of our connection to the earth.” English Name: Chair Pose Sanskrit Name: Utkatasana Step by Step Guide Preparation Begin in Mountain Pose. Keep the feet hip width apart and the arms relaxed on the sides. Inhale as you circle your arms up into the sky, palms pacing together Exhale as you fold forward into Forward Fold Pose. Bring the chest to your thighs and your hands on the floor. On the next inhale, bend your knees so your thighs are parallel to the floor. Press down into the soles of your feet as you lift the arms and chest up. Keep lifting the chest until your arms are parallel to the floor. Gaze straight ahead and continue holding this pose for 5 breaths. Lift your sit bones toward the ceiling and press down on your heels. Feel the burn in your thighs. Do the Pose Exhale as you straighten your back while lifting your arms overhead. Tuck the tailbone under and draw your lower abs towards the spine. Make sure your lower back flattens out and the upper body lifted out of the hips. Sit in the air deeply, holding it for 5-10 breaths. Your knees should be not too far away from the ankles to engage the muscles on your upper thighs. Releasing Slowly come back up to Mountain Pose. Tips for Beginners Bring the thighs closer together, and the should be parallel to the floor (the lower the squat, the better for the butt). Keep your weight on your heels to avoid stress and over fatigue. This can make you hold out the pose longer. Benefits Strengthen the muscles on the calves, hips, thighs and buttocks Chest and shoulder opener Strengthens the lower back Original article and pictures take http://www.yogibabe.life/guides/chair-pose-utkatasana/ site