Utkatasana
(Chair Pose)
Utkatais an expression for something very strong, fierce or powerful.
Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.
 Asana technique:
Begin the procedure by standing in Tadasana.
Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs.
Keep the inner thighs parallel to each other and press the heads of the thighbones down toward the heels.
Firm your shoulder blades against the back.
Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
Stay for 30 seconds to a minute.
In order to come out of this pose straighten your knees with an inhalation, lifting strongly through the arms.
Exhale and release your arms to your sides into Tadasana.
Aid: You can increase the strength of your thighs by squeezing a block or thick book between them during the pose.
Suggestion: To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.
A partner can use either hands or feet to press your heels firmly into the ground.
Benefits of Utkatasana
The ankles, thighs, calve, and spine is thoroughly strengthened.
Stretches and tones shoulders and chest.
Stimulates the abdominal organs, diaphragm and heart.
Reduces flat feet.
Precautions:
The asana is not recommended in case of:
Headache
Insomnia
Low blood pressure
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