Pronunciation: Oot-kah-tah-suh-nuh
Meaning: Utkat = Intense/Powerful, Asana = Pose/Posture
Pose Type: Standing
Level: Intermediate

In the final position, the asana resembles a chair, hence its name. This asana strengthens your legs, upper back, and shoulders while improving balance and flexibility.

Instructions

1. Stand erect with your feet slightly apart, or keep a six-inch gap between your knees, feet, and hands, ensuring they are all parallel to the floor.
2. Inhale and stretch your arms forward with palms facing down. Keep your elbows straight.
3. Exhale and bend your knees, gently lowering your pelvis as if sitting in an imaginary chair. Ensure your knees do not extend beyond your toes. Keep your weight on your heels, not your toes, and hold for a few seconds.
4. Inhale and slowly come back up. Repeat this process two more times.

 

Benefits of Utkatasana (Chair Pose)

1. Strengthens your thighs, quads, hamstrings, and calf muscles.
2. Increases hip flexibility and relieves muscular aches and cramps.
3. Enhances circulation to the knees and ankles.
4. Alleviates symptoms of flat feet.
5. Stimulates the heart, diaphragm, and abdominal organs, engaging your core.
6. Improves focus and balance.