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The Forth Yoga - Utkatasana (Imaginary Chair Pose)

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture. Utkat means Intense and Asana means Posture or Pose. Thus, Utkatasana.

Performing Utkatasana:

  1. Stand erect with your feet slightly apart.
  2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
  3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  4. Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
  5. Ensure that you keep your hands parallel to the ground.
  6. With awareness, sit straight and lengthen your spine. Relax.
  7. Keep breathing and flip through the pages of the newspaper, enjoying national and international news? If you want, you can have a look at Page 3 also :)
  8. Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.
  9. Keep going down slowly and then sit down in cross-legged posture. If you want, you may lie down on your back and relax.


  • Exercises the spine, hips and chest muscles
  • Helps strengthen the lower back and torso
  • Tones the thigh, ankle, leg and knee muscles
  • Balances the body and brings determination in the mind

Image Courtesy: www.allyoga.ca

# Utkatasana # ChairPose # Yoga
Health >> @studioyoga / 3,145 Views / Jan 09, 2016
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