Utkatasana
(Chair Pose)
(OOT-kah-TAHS-anna)
utkata = powerful, fierce
Benefits
Strengthens the ankles, thighs, calves, and spine. Stretches shoulders and chest, stimulates the abdominal organs, diaphragm, and heart reduces flat feet
Variation
As you bend your knees, lift up onto the balls of your
feet and sit your buttocks down on your raised heels.
Extend your arms forward, parallel to each other and
the floor, palms down or facing inward.
Deepen the Pose
The secret to a comfortable stay in Utkatasana is the
release of the heads of the thigh bones toward the heels.
Once in the pose, bring your hands to your tops thighs.
Nestle the bases of your palms into the creases of the
groins and push the heads of thighs toward the heels,
digging the heels deep into the floor. Against these
actions, lift the sitting bones up into the pelvis.
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