Chair Pose (Utkatasana):


Hello everyone and welcome to Warrior Fitness Zone. I am Kailash Rathod. Today we're going to learn Chair Pose also call it Utkatasana in Sanskrit. this Utkatasana is a standing or strengthening asana it also strengthens the body beautifully it is in between the beginner and the intermediate level asana anatomically if we see it affects the heart it affects the lungs it affects the belly it also affects the ankle the knees the thighs the back and also the arms and the shoulders.

this particular Asana helps to strengthen the arms also the shoulders it also strengthen the arms also the shoulders it also strengthens the ankle the calves and the thighs this particular asana is very beneficial for having a good body. This pose should be practiced in the morning, on the empty stomach, for 30-60 seconds.

Actually because when you hold this position nicely your whole body starts becoming stronger friends when you do this Asana it will also help you to reduce flat feet those who are having the flat feet it it's beneficial for them because slowly so many arches of the feet starts becoming active also if you notice it actually stimulates and strengthens the organs of the abdomen also the diaphragm and also the heart so this asana is a very beneficial asana those who have flat feet especially this can be good for them now the contraindications those who have headache insomnia those who have low blood pressure you should avoid the practice friends let's see the practice in this practice you sit as if assuming that you are sitting on the chair it requires a nice thigh so what you can do is you can take the support of a block keep a block in between and press the thighs so that the thighs are internally rotated and engaged very important to keep this engaged so that the strain on the lower back will be less I will do without the block so both the hands will be lifted you are standing tadasana now as you inhale raise your hands up and as you exhale you sit down and hold here for a while let's watch this in the side view you are standing with either feet together or feet little apart if you are beginner let the feet be apart if you want the challenge keep the feet closer now raise your hands up as you breathe in and as you breathe out you drop your hand you drop your buttocks behind as if the weight is coming little more towards the heel and the buttock is going behind the knees will not travel too much forward the knees will travel just a little forward and you are sitting nicely as if the thigh slowly and slowly can become parallel to the floor even if it doesn't become that's fine keep your arms engage shoulders relaxed nicely and feel as if the tailbone is drawing down towards the floor feel as if this particular upper part of the thigh the head of the thigh is going towards the heel that makes legs nice and strong and it will not strip all this position for few breaths engage the core hold for about 10-15 seconds and as you inhale come up when you exhale come down friends legs are pillars of the body if the legs are strong you will be able hold yourself nicely so this particular asana helps to have a nice and strong legs. Namaste :)

  • Increase immunity.
  • the best yoga poses to strengthen the thighs and legs.
  • Improves the entire nervous system
  • The entire leg gets the stretch making it strong
  • the yoga pose helps to stimulate the cardiac muscles.
  • It is good for the health of diaphragm.
  • It is good for the efficiency of abdominal organs.
  • Improves the balance and hence builds focus.
  • Improves the stamina and immune system.
  • Contraindications and Cautions

  • Arthritis
  • Chronic knee pain.
  • Menstruation period
  • Low Blood Pressure patients should go slow with their yoga practice and must completely avoid the practice of Sun Salutations
  • Insomnia