Utkatasana, commonly known as Chair Pose, is a fundamental standing pose in Ashtanga Yoga that offers numerous benefits for the body and mind. This pose not only strengthens the lower body but also cultivates balance, focus, and determination. In this step-by-step guide, we’ll explore how to perform Utkatasana with proper alignment and provide a vinyasa count to seamlessly integrate it into your Ashtanga Yoga practice.

Utkatasana

Benefits of Utkatasana (Chair Pose):

Enhances Balance

Strengthens Lower Body

Opens Chest and Shoulders

Tones Core Muscles

Energizes the Body

Stimulates Digestion

Prepares for Other Poses

Builds Mental Focus

Tap here to watch a step-by-step tutorial video of Utkatasana

 

Contraindications and Cautions:

Utkatasana offers many benefits, but it may not be suitable for everyone. Several contraindications and precautions to consider:

Heart Conditions

Focus on proper breath control and avoid straining excessively.

Pregnancy

Pregnant individuals should modify Utkatasana to avoid pressure on the abdomen and the potential risk of falling.

Lower Back Pain

Be mindful of alignment in this pose. Engage your core to protect the lower back and avoid over-arching.

Knee Issues

Avoid deep bending and practice with modifications or under the guidance of a qualified instructor.

High Blood Pressure

Focus on a steady, controlled breath.

Ankle or Hip Problems

Avoid excessive strain on your ankle and/or hip.

Insomnia or Headaches

Avoid excessive strain and pressure on the head and neck.

Always practice within your limits. Honor your body and modify if necessary. If you have any underlying health concerns or you’re new to yoga, it’s recommended that you consult with a healthcare professional or a qualified yoga instructor before attempting Utkatasana or any other yoga pose. With proper awareness and alignment, Utkatasana can become a wonderful addition to your yoga practice.

Step by Step Instructions for taking Utkatasana or Chair Pose:

In the Ashtanga yoga standing sequence, we take Utkatasana after we have taken Ardha Baddha Padmottanasana.  Once you exit Ardha Baddha Padmottanasana and vinyasa, you will begin the Vinyasa count for Utkatasana from Downward facing dog (Adho Mukha Shvanasana).

Vinyasa #1  from down dog, look forward and inhale as you jump your feet to your hands, bend your knees and raise your arms.

Take five deep breaths

Look to your fingers, hastagrai drishti

Vinyasa #2 – Exhale, bring your hands to the floor next to your feet and still looking forward, jump your feet back into Chaturanga Dandasana.  Finish your vinyasa and prepare to take Warrior.

Tap here to watch a step-by-step tutorial video of Utkatasana

Utkatasana, the Chair Pose, is a cornerstone of Ashtanga Yoga practice.  This pose will improve your strength and endurance. With consistent practice, you will not only enhance your physical stamina, strength and endurance; but also enhance your mental focus

Modifications:

Modifications for Utkatasana can be helpful if you need to improve your flexibility, strength, or if you have specific physical limitations. These modifications ensure that you can still experience the benefits of Utkatasna while adapting it to your body’s needs. Here are some modifications for Utkatasana:

Shallower Bend

Instead of bending deeply into the knees, you can start by bending your knees just slightly. This reduces the intensity of the pose and makes it more accessible, especially if you have knee concerns.

Hands at Heart Center

Keep your hands at heart center in prayer position. This variation reduces shoulder strain.  It also activates your core, back and lower body.

Wide Stance

Begin in a wider stance than usual, turning your toes slightly outward. This can help alleviate pressure on the knees and make the pose more comfortable.

Using a Wall

Stand with your back against a wall and with your feet hip distance apart. Slowly lower yourself down into chair pose while sliding down the wall. This will provide support and help maintain correct spinal alignment.

Remember that modifications are meant to support your practice and make poses accessible, not to avoid the challenge altogether. It is always a good idea to practice under the guidance of a knowledgeable yoga instructor.  This is especially true if you’re dealing with injuries or specific limitations. By working with the right modification, you can begin practicing Utkatasana and you will gradually progress as your strength and flexibility improve.

 

Keep Learning

Yoga with Krista Youtube Channel

❤️ If you want to join Krista for in live classes, she offers virtual and in person classes in Winter Park, Florida.  Krista also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship).  Visit www.theyogashala.org for more information.

❤️If you would like to learn yoga with me online, you can do so through my YouTube channel: https://www.youtube.com/@yogawithkrista

Our mission is to help as many people as possible find wholeness in their lives through totally free, high quality yoga videos. We welcome all levels, all people, all bodies, all genders, absolutely everyone! SUBSCRIBE  to the channel and join wholeness (Olotita) movement! ❤️

Yoga Tutorial Playlist:

Yoga Tutorial Playlist - Krista Shirley Youtube Channel, Yoga with Krista

❤️ Yoga is truly accessible to everyone! The hardest part is showing up. Tap here to access the Yoga Tutorial Playlist on Youtube.

About Krista:

I am a level II authorized Ashtanga Yoga teacher.  I am deeply passionate about sharing these teachings with all who wish to learn.

If you want to join me in person I teach daily classes at The Yoga Shala in Winter Park, Florida. I also offer virtual sessions in Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship.  Check out www.theyogashala.org for more details.

If you do not live in Central Florida and want to find an authorized teacher in your area, check out my teacher, Sharath Jois’ website, for a list of all teachers authorized and certified by his yoga centre in India.

Navasana, boat posture

Stay in touch:

❤️Be sure to join our newsletter to stay on top of local events and classes, Nysa products sales, new offerings, new products and more! ❤️

❤️We appreciate all your support. If you’d like to donate to our channel: Paypal

[email protected]. Please put “donation” in your message. Thank you.

❤️SHOP MERCHANDISE: Nysa Products

❤️CLASSES & PRIVATE INSTRUCTION: If you would like to book your spot for my upcoming group engagements or work privately with me on an individual basis please visit: www.theyogashala.org

❤️SOCIAL MEDIA: You can catch other content by following me on:

Instagram: @kristashirleyyoga

Instagram: @theyogashala_

Facebook: @theyogashala

Facebook: @KristaShirleyYoga

TikTok: @kristashirleyyoga

Twitter: @kristayogini

❤️For other inquires please contact:  [email protected]

❤️ Namaste ❤️