Debosmita Ghosh • 27 Jul 2024
Utkatasana: Health Benefits Of The Chair Pose, How To Do It
Health Benefits Of Utkatasana And How To Do It
The word yoga means to connect or unite. To connect with the self or divine self or your soul. There are eight different parts of yoga which include yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. When you perform all of these, it helps you to achieve enlightenment. Yoga asanas and pranayama can help to cure several health conditions and manage their symptoms.
There are different yoga asanas and each of them has its own benefits. One of them is Utkatasana. Also known as the Chair Pose, this asana is beneficial for the spine, thigh, calf and ankle and it also helps to stretch the thorax and shoulder. The name Utkatasana is derived from the Sanskrit words ‘Utkat’ which means ‘Intense’ and ‘asana’ which means ‘posture’. This asana is known to have several health benefits.
But first, take a look at how to perform the pose correctly.
- Start by first standing in the Mountain Pose/ Tadasana.
- Then, take a deep breath and raise your arms over your head near the ear level and parallel to each other.
- Keep your palms facing inwards at shoulder level in front of your body.
- Then bend your knees and breathe out.
- Lower your torse to get into a half squat pose but don’t bend forward. Make sure that your thighs are parallel to the ground.
- Stay in the pose for a few seconds while breathing, then come out of the pose and relax.
Health Benefits Of Utkatasana
Strengthens Lower Body
This pose helps to target the lower body which includes the thighs, calves and glutes. When you stay in this pose, you engage the muscles, thereby, increasing their strength and endurance. It can also increase your stability and help in your daily activity.
Improves Core Stability
When you stay in this pose, it engages the core muscles which helps you maintain balance and posture. This also helps to strengthen the abdominal muscles and improves core stability. When you have a strong core, it helps to improve the overall balance and coordination of your body.
Improves Posture
Practising this asana regularly can improve the alignment of your spine and shoulders. When you focus on keeping your back straight and chest lifted, it helps to improve your posture. Better posture can reduce back and neck pain.
Improve Cardiovascular Health
This pose can increase your heart rate, giving you a good cardiovascular workout. Practising this can improve heart and lung function, thereby, improving blood circulation and contributing to overall cardiovascular health.
Improves Flexibility
This pose also helps to improve flexibility in the ankles, hips and shoulders. When you do this asana regularly, it can help maintain and improve your flexibility over time. Improved flexibility helps in better movement and reduces the risk of injuries.
Improves Focus and Concentration
This pose needs you to concentrate and focus to maintain proper alignment. Mental engagement can help improve focus and concentration thereby, improving mindfulness and clarity.
Good for the Digestive System
The pressure in the abdominal region in this pose can help to stimulate the digestive organs, thereby, improving digestion and helping reduce issues like constipation. The pose helps in circulation and movement in the abdominal area, improving digestive health.