Asana · आसन
Utkatasana उत्कटासन
Chair Pose
- Beginner
- Standing pose
- ⏱ 15–30 seconds, repeat 2–3 times
Utkatasana is a strong standing pose that works the thighs and builds heat. It looks simple and quickly becomes challenging.
Meaning of the name: Utkata means powerful or intense — you sit on an invisible chair.
How to do Utkatasana · विधिउत्कटासन की विधि
- Stand in Tadasana with the feet together or hip-width apart.
- Inhale and raise the arms forward and up, beside the ears, palms facing each other.
- Exhale and bend the knees as if sitting back into a chair; shift the weight into the heels.
- Keep the knees behind the toes and the chest lifted; the back stays long, leaning slightly forward.
- Breathe steadily. Inhale to straighten the legs; exhale to lower the arms.
Benefits · लाभलाभ
- Strengthens the thighs, calves and ankles
- Tones the core and back
- Builds heat and stamina
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Bend the knees only slightly with knee pain
- Keep the arms at the chest with shoulder problems or high blood pressure
- Avoid with low blood pressure or dizziness
Tips · सुझावसुझाव
- Look down: you should be able to see your toes past your knees.
- Hold the pose for a few breaths less rather than letting the back sag.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
