Chair Pose: Utkatasana
Uticata: Powerful, Asana: Pose
How it Looks
Utkatasana: Chair Pose
Feet are grounded with all four corners of the foot rooted into the earth. Big toes are touching while the heels may come slightly apart. The knees are touching. Inhale the arms up overhead so the ears are between the arms, as the hips sink towards the earth and the knees bend.
Carefully check alignment to ensure the knees have not gone too far past the big toes; you should be able to see your toes. Do a body scan to make sure your tailbone is tilted towards the ground. Staying strong through the core will help to tilt the pelvis down so the spine does not enter lordosis. There should be a straight line from the top of the crown to the tailbone.
Figure 1: Utkatasana with locations on the body.
7) The chest is anterior to the back
8) The back is posterior to the chest
9) The abdomen is ventral
10) The lumbar region is dorsal
Muscles Used
Trunk Muscles should also be engaged in this position. Specifically, the Transversus Abdominis, the Internal Oblique, the External Oblique and the Rectus Abdominis (as pictured above). These muscles should be focused on as they will help to protect the lower back from injury.
Anterior Leg Muscles
2) Gluteus Medius
4) Sartorius
5) Tensor Fascia Lata
6) Pectineus
7) Gracilis
8) Adductor Longus
9) Rectus Femoris
10) Quadriceps
Posterior Leg Muscles
3) Gluteus Maximus
7) Gracilis
11) Biceps Femoris
12) Semitendinosus
13) Semimembranosus
14) Gastrocnemius
Shoulder Bio Mechanics
Movement of the shoulder takes place through coupling of three separate joints: the glenohumeral, scapulothoracic, and acromioclavicular joints.
Shoulder abduction and elevation of the humorous begins by stabilizing the scapula. The deltoid sustains abduction to approximately 120*. The trapezius completes abduction of the shoulder by outwardly rotating the scapula. The shoulders are abducted in Utkatasana.
Joint Movement
- There is a slight medial rotation of the legs as the knees are together and the toes touch but the heels are an inch apart
- A gental flexion of the spine brings the torso forward, though core is engaged so as to protect the spine from lordosis
- Arms are abducted from the trunk as they are held in line with the ears above the head
Bones Used
- The tarsal and metatarsal bones in the foot as they keep you grounded and balanced
- The tibia and fibula in the shin and calf as they hold the body balanced
- The sacrum, lumbar vertebrae, and thoracic vertebrae in the spine as they hold the body upright and maintain a strong back
- The scapula, clavicle, acromion, and mandubrium of the shoulder area as they work together to hold the arms overhead
- The humerus, ulna and radius of the arm as they work together to hold the arm overhead
- Finally, the mandible, maxilla, orbital, nasal, zygomatic and frontal bones of the face as they should be concentrated but relaxed to create the fullest expression of this pose.
How it Feels
The best release of Utkatasana is the final exhale as the yogi allows the knees to straighten, the arms to float forward as the head mindfully hangs low: ending the pose in a forward fold, perhaps with rag doll arms.
Connection with the Breath
"The practice of ujjayi breath has two advantages in [this pose]. First, we are closer to the flow of our breath and can remain more alert. Second, the sound tells us when we have to stop or change an asana. If we do not succeed in maintaining a gentle, even, quiet sound, then we have gone beyond our limits in the practice." (The Heart of Yoga, pg. 23)
Physical Benefits
- strengthens the ankles, thighs, calves and spine
- stretches shoulders and chest
- stimulates the abdominal organs and diaphragm
Check out this Fun and Informative Video by Yoga With Adriene!
Citations
- Desikachar, T. K. V. The Heart of Yoga: Developing a Personal Practice. Inner Traditions International, 1999.
- “Chair Pose.” Performance by Yogawithadriene, YouTube, YouTube, 25 June 2014, www.youtube.com/watch?v=ySafTekJ3Ls.
- Editors, YJ. “Chair Pose.” Yoga Journal, 28 Aug. 2007, www.yogajournal.com/poses/chair-pose.
- Long, Ray. The Key Muscles of Yoga: Your Guide to Functional Anatomy in Yoga. Bandha Yoga Publications, 2006.