Utkatasana (Chair pose) Steps, Benefits and Precautions

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Chair pose (Utkatasana)

Chair pose is a beginner’s pose. It’s a basic yogasana. Its a kind of squat and very good for lower body. The pose needs a lot of concentration. The preparatory poses for chair pose are such as mountain pose (tadasana), tree pose (vrakshasana),angle pose (konasana).

Steps:-

  • Stand straight with feet slightly apart.
  • Either joint your palms or keep your arms parallel, facing inward.
  • Inhale and raise your hands up, over your head.
  • Exhale and bend your knees, slightly. Try to keep your thighs parallel to floor.
  • Your knees will project out over your feet, and your torso will lean forward slightly over your thighs until your torso forms an approximate right angle with the tops of your thighs.
  • Your thighs should be parallel to each other and push down on your pelvis towards your heels.
  • Keep your spine lengthened and firm your shoulder blades against your back.
  • Breath normally and stay in the pose for 30- 45 seconds.
  • To release the pose, inhale and straighten your knees. While lifting your hands down. Straighten completely and bring your hands to your sides. Breath deeply for 5-10 times before starting another pose or repeating the same pose.
  • Practice this pose for 5-10 times.

Benefits :-

  • Chair pose (Utkatasana) ┬ástrengthen the thighs and bring flexibility to your thighs. And make thigh muscles strong.
  • This pose increases your lung capacity.
  • It strengthens the lower back while stretching the upper back.
  • Practicing this pose regularly will tone and stabilize your knee and ankle joints.
  • This pose energizes your entire body.

Contradiction / Precautions :-

  • Avoid practicing this pose if you have knee injury or lower back pain.
  • Patient of arthritis, insomnia, headache or sprained ankles should also not practice this pose.
  • It’s better not to practice during mensuration and low blood pressure problem.

Pranayama (Breathing) Exercise Poses , Steps , Benefits , Precautions

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Actress Priya Mohane

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