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.
Getting Into Chair Pose:
Begin in Tadasana (Mountain Pose). Stand with your big toes touching, heels slightly apart. Lift and spread your toes. Feel yourself rooted to the ground. Now, raise your arms above your head, perpendicular to the floor. Either keep your arms parallel, palms facing inward, or touch your palms together.
Bend your knees and bring your thighs as parallel to the floor as possible. Your knees should come out over your feet and your torso should lean forward over the thighs, more or less forming a right angle with them. Keep your back long, with a slight curve in it, and keep the inner thighs parallel to each other.
To intensify your thigh work-out, try squeezing a yoga block or holding a thick book between them. Let your shoulder blades relax down your back. Stay in this posture for 5 to 10 long, deep breaths. To come out of Utkatasana: inhale, straighten your knees, exhale and release your arms to your sides. You are now back in Tadasana.
Benefits of Chair Pose:
- Tones the leg muscles excellently
- Strengthens hip flexors, ankles, calves, and back
- Stretches chest and shoulders
- Reduces symptoms of flat feet
- Stimulates the heart, diaphragm, and abdominal organs