Name: Chair Pose

Sanskrit: Utkatasana

Pronunciation: Ooht-kah-TAHS-ah-nah

Pose Level: Beginner

 

Step-by-Step:

·       Start from the mountain pose. Raise your arms to the sky, perpendicular to the floor and parallel to each other.

 

·       Bend your knees trying to keep your thighs as parallel to the floor as possible and going to form a right angle, just as if you were sitting on a chair. Squeeze the inside of the thighs and imagine pushing the tailbone back, balance the weight on the heels.

 

·       Bring attention to the shoulder blades and push them down and towards the midline of the body. Activate the toes of your feet by lifting them a little from the mat: this activation will allow you to keep your back straight and, above all, the lumbar curve. It also activates the core by imagining joining the pubis with the navel.

 

·       Stay and breathe in the position, until your body feels stable and comfortable. The gaze is not turned upwards, but at a specific point a few meters in front of you.

 

 

Anatomy

·       Lower body (legs, thighs and glutes)

Pose Modifications

 

You can add a twist to the position of the chair, Utkatasana, by placing the elbows over the thighs and hands in Namastè. This posture is called Parivrtta Utkatasana in Sanskrit.
 
Keep your knees bent ninety degrees and place your hands on your thighs. Begin by making small counterclockwise vortexing movements with the coccyx and then moving the spine as well.
 
When the coccyx is forward and the torso rises upwards, it rotates to the right going to rest the left elbow on the right thigh, beyond the knee. Use the opposite forces to balance: press your elbows on the thigh and create resistance with the thigh itself.
 
Bring your hands into Namastè and push them against each other, so as to bring them as close as possible to the center of the chest.
 
Stay and breathe. Then repeat on the other side. To rotate the torso to the left, the vortex movement must be done in a clockwise direction.

 

 

Contraindications:

·       For those with knee, hip and shoulder joint problems.

·       For those suffering from headache, insomnia or very low blood pressure problems, perform with extreme caution.

 

Poses Commonly Transitioned too:

Twist, Forward Fold

Poses Commonly Used Before Hand:

Mountain Pose

 

 

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