Utkatasana - Chair pose
Day 2 of the #wildloveadvent challenge.
Who enjoys a chair pose?! This strong standing posture boosts mental focus and leg strength. Although Utkatasana is called Chair Pose, it's translation does not mean chair, this pose is known as the fierce pose. Utkata signifies violent, fierce, or severe. Why are the terms intense and powerful linked to a chair pose? Historically, chairs were used by those in power and authority. Kings, influential individuals, and the elite had access to them. It's referred to as Chair Pose because the position resembles someone sitting on an invisible chair. How long could we linger in this pose for I wonder? Remember that as you draw the legs together, we can create a strong centre down the midline of the body...Lets go!
Lets practice:
Lets begin at the front edge of the mat in Mountain pose (Tadasana), take a few breaths to lengthen the spine and lift through the crown of the head. Bring the feet together, ankles touching and guide the inner thighs towards edge other.
On the exhale, bend your knees and lower the hips, as you inhale begin to lift your arms upwards in front of you. The arms should be parallel to each other, palms facing each other. as you bend the knees squeeze inner thighs together and draw the navel in.
With the arms elevated think about lifting them inline with the shoulders and hips.
Bring your gaze towards the fingers, looking slightly up with space within the throat and chest.
Sink as deep as you feel you can, imagine a chair behind you! Hips back, slight tuck of the tailbone to lengthen the lower back.
Trust the legs to support you and enjoy the challenge that will give you stronger legs, hips and lower back.
Tips and tricks:
In this pose as we bend the knees be mindful the bum doesnt swing back (of stick out photo.1), we need to maintain a long spine and draw in the ribs, tailbone reaches down and under.
You could place a block under the heels to help bring more awareness to leg stability, it will also help give you a little more depth if the ankles have limited mobility.
If the shoulders experience tightness bring them lower, or cross the forearms (photo 1) , broaden the upper back and engage the core.
If you feel to much going on through the ankles and knees, bring the feet hip distance.
Benefits:
Strengthens legs.
Strengthens back muscles.
Opens shoulders.
Aids knee mobility and support.
Increases stamina.
Reduces flat feet.
Improves balance.
Strengthens and stretches your calf muscles.
Opens your chest and shoulders.
Improves the range of motion in your ankles.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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