Utkatasana - Chair Pose

The name comes from the Sanskrit words utkata meaning "wild" or "frightening" or "above the usual" or "intense" or "gigantic" or "furious" or "heavy",and asana meaning "posture" or "seat".

This asana increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.

 

Step by step :

1. Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.
2. Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.
3. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.
4. Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

Benefits

•     Strengthens the ankles, thighs, calves, and spine
•     Stretches shoulders and chest
•     Stimulates the abdominal organs, diaphragm, and heart
•     Reduces flat feet

Contraindications and Cautions

•     Headache
•     Insomnia
•     Low blood pressure

* STATUTORY WARNING :

Not all exercises are suitable for everyone and this or any other exercise program may result in injury. Any user of this exercise program assumes the risk of injury resulting from performing the exercises suggested.

Keep blogging for new pose and till then stay healthy ....!!