Part III – Be Strong: The Unbreakable Chair Pose

Chair pose or Utkatasana is very popular in Yoga and Pilates. This asana strengthens the lower part of the body specially the thighs, ankles and calves; it also strengthens the spines. Utkatasana stimulates the heart and abdominal organs.

Chair pose is not so easy for me but I always give my best to do all the necessary adjustments to get the good benefit of this pose. This might be difficult for those who have tight hip flexors and super bendy back benders.

There are different variations on how to do the chair pose. But always remember these three very important requirements when executing the pose: 1. Always suck the belly in towards the spine 2.Tuck in the tailbone (which is very difficult for me) 3. Try to maintain the knees parallel to the feet.

Let me share to everyone the different variations of Utkatasana.

The classic Utkatasana.

Chair1

Key Points

  • Stand in Tadasana.
  • Inhale and raise your arms over your head.
  • Or keep the arms parallel, palms facing inward, or palms together,
  • Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible.
  • Pull down the tailbone.
  • Suck the belly in.

 

Take it to the next level, raise your heels up

Chair2

Chair3

Chair4

 

Once you felt the cramps or numbness, let go and release the pose. Always remember when practicing  do it light and comfortable. Namaste.

 

Mark Louie Maycong