The word “Utkatasana” is derived from the Sanskrit word “Utkat” meaning “intense” or “powerful” and “Asana” meaning “posture” or “seat”. It is generally known as “Chair pose” in English.

STEPS TO BE FOLLOWED:

• Stand straight with your feet slightly apart.

• Inhale and lift your hands above your head, join your palms.

• Exhaling bend your knees, your thighs being parallel to the mat.

• Keeping your thighs parallel push your hips down towards your heels.

• Pull your shoulders behind and stretch your spine.

• Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).

• Now slowly lift your hips up and your legs straight.

• Exhaling release your hands and relax.

BENEFITS:

• It helps in stretching the spine, hips and chest.

• It helps in relieving back pain.

• It helps in strengthening the immune system.

• It helps in weight reduction.

• It helps in toning the thighs, knee muscles and ankles. 

CONTRA-INDICATIONS:

• Headaches, Arthritis, Severe knee pain, Sprained ankle, Lower back pain and during periods one should avoid this asana.

DISCLAIMER:- PLEASE PRACTICE UNDER THE SUPERVISION OF YOGA TEACHER/ YOGA EXPERT