About Utkatasana:
“Utkata” in Sanskrit means intense or frightening or fierce. This posture is also called as the “Chair Pose”. It is a half seated kind of posture with the hands raised upwards. Basically, this is a stretch for the hands and the lower back. This posture is partially a balancing posture as the body needs to be balanced while bending the knees as if you are sitting on an invisible chair.
How to practice Utkatasana:
- Stand straight with straightened legs and arms
- Inhale and raise the hands up above the head
- Bend forward slightly with a slow exhalation
- Now, raise your head alone by inhaling slowly
- Try to look up
- Bend the knees slowly with exhalation
- Retain this position for a comfortable duration
Physical benefits:
- Strengthens the whole arms with the stretch
- Flexes the shoulders and the lower back
- Opens the chest to a greater extent
- Strengthens the legs and the ankles as the body is balanced by bending the knees
- Hips become flexible
Spiritual benefits:
- It helps to gain mental focus
- Balancing the mind and thoughts becomes easy with the practice of this pose
- Good for those who sit for meditation as the spine is kept straight during the practice
Contraindications:
- People suffering with knee injuries or severe pain should not practice this asana
- If you have ankle or leg injuries it is recommended, not to practice this asana
- People with joint pains or arthritis should not practice this asana
Health Benefits:
- Massaging effect for the lower back, hips and thighs
- Tones the abdominal organs to a large extent
- Reduces the flat feet
- Opens up the chest and relieves common respiratory ailments
- Improves digestion and stimulates digestive organs
Tips for beginners:
- This is a relatively easy asana. But some people may find it difficult to raise the head and gaze at the fingers. It can be achieved with regular practice.
- You may try to assume this pose by leaning on the wall.
Chakras related with Utkatasana:
- Mooladhara (Root) Chakra
