Chair Pose, also known as Utkatasana in Sanskrit, is a standing yoga pose that strengthens the legs, hips, and lower back. It may seem easy at first glance, but Chair Pose can be a challenge for those who have not yet developed their strength and balance. Chair Pose is found in the Sun Salutation B sequence.

How to perform the posture?

Here are the 5 steps to achieve the chair pose, utkatasana:

1. Start in mountain pose.
2. As you inhale, raise your hands towards the sky, in line with your torso. The palms of your hands face each other.
3. As you exhale, bend your knees slightly. Roll your pelvis back and bring your body weight into your heels. The spine remains straight.
4. Engage abs and quads.
5. Look forward and breathe.

Alignments to know 👇

To practice Chair Pose (Utkatasana) effectively and avoid injury, it is important to know the proper alignments. Here are some key things to keep in mind:

• Foot position : Standing with your feet together or slightly apart (hip-width apart). Your toes should point forward.
• Body weight distribution : Your body weight should be distributed equally across both feet, keeping your heels firmly planted on the ground.
• Knee alignment : Your knees should be aligned with your ankles. When you look down at your feet, you should see your toes. Your thighs should ideally be parallel to the floor, which requires strong engagement in your abs.
• Back alignment : the back is straight, it should not be curved. The spine stretches and lengthens towards the sky.
• Arm alignment : arms are extended in front of you, with palms facing each other. Shoulders are relaxed.
• The gaze (the drishti) : it is straight, forward to maintain balance and concentration.
• Breathing : as in all yoga postures, breathing is deep, continuous and regular. Preferably in Ujjayi breathing.

What are its benefits for the body and mind?

The chair posture provides many benefits to the body and mind. It:

• Strengthens ankles, thighs and glutes.
• Strengthens leg muscles
• Stretches the back muscles.
• Stimulates the muscles of the abdominal belt, the diaphragm and the heart.
• Improves balance and concentration.
• Improves posture
• Releases stress and physical and mental tension

What is its symbolic significance?

The chair pose, utkatasana comes from the Sanskrit term utkata which means furious, powerful, wild . The chair pose is demanding and requires a lot of commitment from the practitioner. This posture places a lot of strain on the leg muscles, abs and back strength. Practicing the chair strengthens both the body and the mind, leading the yogi to develop his own inner authority, to fully express its power.

Conclusion

In conclusion, the chair pose is a great yoga exercise to strengthen the muscles of the legs, hips and back, improve balance and posture, and relieve stress. Although it may seem difficult at first, regular practice will help you develop strength and balance, allowing you to perform this pose with greater ease.