Utkadasan or “Chair pose” is a type of standing pose and one of the easy pose in Ashtanga yoga. In this asana we are sitting in an imaginary chair.The pose helps to stimulate the heart, diaphram and strengthen the thighs and helps to stretch the back and spine.This asana is a good relief for those womens who are suffering from menstrual cramping. Utkadasana can be performed in two ways. Let us call them Utkadasan 1 and Utkadasana 2.
Utkadasana-1
How to Perform Utkadasana-1
- Stand up right with your legs close to each other. Look straight.
- Raise your hands forward without folding your elbows. Fingers should be close but unfolded.
- While inhaling raise your heels to rest your body on your fingers. Without bending forward , and breathing out fold your knees and slowly bring down your body to rest your buttock over your raised heels like sitting.
- Thighs should touch each other and rest your buttocks between your heels.
- Place the palm of your hands on the knees.
- After remaining in the pose for 3 seconds slowly raise your body while inhaling to stand up. After that release your breath. Return your heels and hands to normal pose.
Utkadasana-1
Benefits Of Utkadasana-1
- Utkadasana provides good exercise for your abdomen and legs.
- This asana strengthens the leg joints. (After few days of training in the above mentioned style, try with your legs spread almost 6 inches from each other).
Utkadasana-2
How to Perform Utkadasana-2
- Stand up right. Place your hands on either side of your thighs.
- While inhaling raise your hands without folding your elbows through either sides and place your hands in the position over your head. The palms of your hands should press each other. Hands should remain close to your ears.
- Slowly lower your body bending your knees.
- Thighs should remain parallel to the floor. Take care not to bend your body forward.
- Remain in this position as long as your balance permits.
- Breathing in, return back to your previous position. Put your hands down.
- Perform the exercise three times.
- Sitting on an imaginary chair is the concept of this asana.
Utkadasana-1
Benefits Of Utkadasana-2
- Utkadasana-2 is good for your legs. Often prescribed for those who suffer from elephentiasis and arthritis.
- This also helps to prevent the occurance of wet dreams.
By admin On 22 Aug.
Very good efforts to promote Yoga its just like Alternative to Medicines.Yoga cure without any side effects. Keep it up.