Based mostly on the English title, you would possibly assume that the chair pose in yoga is as straightforward as sitting down in your favourite recliner. This pose (utkatasana in Sanskrit) mimics the place of sitting in a chair, however for the reason that chair is lacking, you must depend on the power of your decrease physique to maintain from falling to the bottom.
In actual fact, the Sanskrit phrase “utkata” has a whole lot of meanings, together with fierce, highly effective, and awkward. (The precise translation of utkatasana is definitely “highly effective pose.”) And when executed appropriately, utkatasana chair pose is all of these issues mixed, particularly if it’s held for a number of breaths.
Chair Pose (Utkatasana): Step-by-Step Directions
Right here’s how you can do utkatasana with correct type, so you may get the entire advantages from it and progress in your yoga apply.
Arrange
- Stand in mountain pose (tadasana), so your toes are collectively and your heels are barely separated.
Entering into the pose
- On an inhale, increase your arms above your head subsequent to your ears in order that your palms are dealing with each other. Then bend your knees to decrease your hips down and again, like you might be sitting in a child-sized chair.
Alignment
- Hold your arms prolonged together with your shoulders press down and biceps by your ears. Hold your chin barely tucked and your chest lifted to take care of a straight line by your backbone.
- Bend your knees deeply in order that your thighs are parallel to the mat. Put your weight again into your heels, in order that you would raise all 10 toes.
Posture Ideas for Chair Pose
- If in case you have tight shoulders or lats, extending the arms could be troublesome. Simply attain your arms up so far as is feasible.
- In case you look down, you need to have the ability to see your toes in chair pose. In case you can’t, rock your weight again into your heels.
- Pull your stomach button into your backbone, which can assist take the curve out of your decrease again.
Easy methods to Make Chair Pose Simpler
- Begin out with a wider stance (about hip width) and don’t bend your knees as a lot.
- If reaching your arms overhead is troublesome, you possibly can all the time attain straight out in entrance of you, or carry your arms collectively in a prayer place (Anjali Mudra) at your chest.
Easy methods to Make Chair Pose More durable
- Add an higher physique twist for revolved chair pose (parivrtta utkatasana).
- Bend your knees extra, so that you sit deeper into the pose.
- As you attain your arms up alongside your ears, contact your palms collectively and gaze as much as the sky as you raise your chest.
- Maintain the pose for a number of breaths.
