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Based mostly on the English identify, you may suppose that the chair pose in yoga is as simple as sitting down in your favourite recliner. This pose (utkatasana in Sanskrit) mimics the place of sitting in a chair, however because the chair is lacking, you need to depend on the energy of your decrease physique to maintain from falling to the bottom.
In truth, the Sanskrit phrase “utkata” has a variety of meanings, together with fierce, highly effective, and awkward. (The precise translation of utkatasana is definitely “highly effective pose.”) And when achieved 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 methods to do utkatasana with correct kind, so you will get all the advantages from it and progress in your yoga observe.
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’re sitting in a child-sized chair.
Alignment
- Preserve your arms prolonged along with your shoulders press down and biceps by your ears. Preserve your chin barely tucked and your chest lifted to keep up a straight line by way of 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 can carry all 10 toes.
Posture Ideas for Chair Pose
- In case you have tight shoulders or lats, extending the arms could be troublesome. Simply attain your arms up so far as is feasible.
- If you happen to look down, you need to be capable to see your toes in chair pose. If you happen to can’t, rock your weight again into your heels.
- Pull your stomach button into your backbone, which is able to 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 may 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 Tougher
- 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 carry your chest.
- Maintain the pose for a number of breaths.
Chair Pose Advantages
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