Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart. We know this one can be killer, but it’s definitely worth it. Do you know what “utkata” means in Sanskrit? It means fierce, and “asana” means pose. We get Chair Pose from the fact that you mimic the position of sitting in a chair. Nevertheless, if you’re looking to tone those tired legs, Utkatasana can bring out your fierce side!
To emphasize the health benefits of this posture, you can try a more advanced variation. Once you are in position, brings your hands together at your heart like you are praying. Twist to the right side, keeping the left elbow outside the right knee. Stay low and keep the knees pressed together. Come back to center and repeat on the opposite side.
If you are having trouble relaxing into this pose, stop trying to force yourself into a shape your body isn’t ready to make. Try one or more of the above modifications to help find the right chair for you.
How To Do Utkatasana (Chair Pose)
- Stand 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 thigh bones 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.
4. Stay for 30 seconds to a minute. 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.