The focu s is on Utkatasana, a challenging posture works wonders for your body.
Utkatasana, otherwise known as Awkward or Chair pose, might be one of the more difficult yoga postures to master. It appears to be really passive because all you seem to be doing is sitting in an imaginary chair, but this pose doesn’t mess around. Utkatasana is definitely not your standard, gentle yoga!
As a really deep squat, Utkatasana utilizes the strength of your core—including your legs, back, and ankles. In order to do the pose properly, you have to engage your abdomen, which strengthens and tightens your stomach muscles. The literal translation of Utkatasana means “power pose” in Sanskrit, so it’s no surprise that it’s all about harnessing your inner and outer energy. At the most basic level, this posture will help you to re-connect with your pelvis. This may sound a little funny, but since the pelvis is at the center of your body, it’s an important part of your core strength.
The pelvic region, which extends from your navel to the bottom of your pelvic bone, contains the organs that aid in digestion, elimination, and procreation, in addition to supporting the spine. If your pelvis is out of whack, chances are that Utkatasana will be really good for you!
So, here’s how to do it. Stand with your feet about six inches apart (the width of your hips) so that you are firmly rooted to the floor. After taking a deep exhale, squat down as if you’re sitting deep into a chair. Shift your weight into the back of your heels so that you’re not putting too much pressure on your knees. If you’re looking for some more challenge, extend your arms directly out in front of you so that you’re pushing up against gravity. Hold the pose for twenty seconds and come to standing upon an inhale. Utkatasana is particularly useful for toning your legs, so you should really feel it in your thighs.
Conversely, here is how NOT to do Utkatasana—be really careful to keep the weight in your heels and out of your knees. If done improperly, this pose can result in lower back pain and tenderness in your knees and ankles. So be sure you’re doing the posture correctly before you over-exert your bones!
Beyond that great tingling sensation in your thighs, Utkatasana helps to improve your overall yoga practice by strengthening and stabilizing your legs. While this may be one of the “no, pain, no gain” yoga postures, the rewards are well worth it!
