Instructions on how to perform chair pose (Utkatasana)

Sitting on a chair is too simple, but what if sitting on an imaginary chair? With the chair pose in yoga, you will feel the challenge of this.

Chair Pose is a standing yoga pose that strengthens the lower body and stretches the upper back. This is part of the series of sun salutations B (Surya Namaskar B) and is often used as a transition or starting position for other poses.

Benefits of chair pose in yoga

The chair pose is called Utkatasana in Sanskrit. This is a squat movement that works to tone the muscles in the buttocks, hips, and thighs. Besides, this pose also affects the core area to create stability and improve the body’s ability to keep balance.

In particular, the chair pose is also a recommended physical therapy exercise for those who need to improve strength and balance in performing daily activities:

  • Good for hips, spine, chest muscles
  • Firming and slimming legs, knee and thigh muscles
  • Balance body and mind
  • Massage internal organs, increase blood circulation
  • Support weight loss
  • Reduce symptoms of joint pain, back pain.

Detailed instructions on how to perform the chair movement

chair pose

Start in mountain pose to get into chair pose

You can do chair pose anywhere. Begin by standing upright in mountain pose (Tadasana), the first pose in yoga sun salutation B with your arms at your sides:

  • Bend your knees until your thighs are almost parallel to the floor. Both feet should be parallel. If the feet touch each other, the knees should also touch. Try to keep the distance between your feet equal to the distance between your knees.
  • Bend your knees, lift your hips back, and imagine you’re sitting on a chair. Simultaneously, raise your arms, palms facing each other, arms straight, without elbows bent.
  • Adjust position for comfort. You can also imagine yourself reading a newspaper by placing your arms straight, parallel to the floor
  • Hold the pose for 5 to 10 breaths.
  • Exhale and return to mountain pose or continue with the next poses in the series of sun salutations B.

Note when performing the chair movement

Chair pose is usually taught in two ways:

  • Method 1: Your teacher will instruct you to prioritize keeping your thighs parallel to the floor. In this case, the torso and arms are extended at a 45-degree angle to the floor.
  • Method 2: If you want to focus on the spine, move your torso perpendicular to the floor and straighten your arms toward the ceiling. This can cause you to slightly lift your butt.
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In addition, when practicing, you also need to keep a few things in mind:

  • Keeping your legs parallel and aligned is an important part. To do this, focus on keeping your toes pointed forward and evenly distributing your weight across all parts of your foot.
  • The knee should be in line with the middle toe instead of leaning to one side or the other. Also, don’t let the knee stick past the toes.
  • Keep your spine and buttocks aligned instead of arching or arching your back excessively.
  • Relax your shoulders before performing so that your shoulders don’t lift too much.
  • Avoid doing it if you have low blood pressure, insomnia, hip, knee or back injury.
  • If you have balance problems, you can do it near a wall or chair to stabilize the pose.

Variations of the chair pose in yoga

chair pose in yoga

You can raise your hands up towards the ceiling or join them in a prayer position in front of your chest

Just like yoga poses, in the early days you can do simple variations of chair pose to get used to, and once you’ve mastered it, you can do more difficult variations:

  • You can do this by leaning your back against the wall. You should stand at a distance where when you lower your knees, your buttocks can come into contact with the wall for support. Or, you can put your hands on your knees.
  • If you have trouble balancing, place your feet wider.
  • If you have trouble raising your arms to the ceiling, raise them to shoulder height. Or you can also place your hands in a prayer position in front of your chest.

And if you have mastered, you can increase the difficulty by when in chair pose, place your hands in prayer position in front of your chest, then twist your body to the right, bringing your left elbow out of your head. right knee. Lower yourself down and keep your knees pressed together. Then return to the starting position and twist to the left.

Above is some information about chair pose in yoga. If you want to learn more about this pose as well as other movements in the series of sun salutation exercises B, do not hesitate to download to your device, connect with our yoga teacher for guidance. detail.

Reference source

How to Do Awkward Chair Pose (Utkatasana) in Yoga Access date: 10/2/2021

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