Utkatasana, We Love to Hate You
Utkatasana! Just the sound of those five syllables is enough to make our legs shake, and for good reason, too! Utkatasana, otherwise known as Chair pose, is an intense thigh and glute strengthener. In fact, some of the best thigh and quadriceps strengthening and training can come from long chair holds.
For beginner yogis, Chair pose elongates and lengthens the back. Chair builds vigor in the anterior and posterior spine. Additionally, since the pose opens the chest and builds power in the spine, it is a great pose for people who have breathing issues. Whenever you open the rib cage and chest it enables the lungs to have added space to breathe as well as opening the spaces between the ribs for additional lung potential. It is a great pose to do for people and yoga practitioners who have or are having problems with the knees. Chair will build great strength in the quads, which are the major supporter of the vulnerable knee joint.
For the athlete, Chair pose provides the benefits mentioned, as well as strengthening the quads. If you look at the pose for a moment, you will notice its resemblance to the position taken in skiing and the ready position for a fielder in baseball. It is a great pose for hockey players, and athletes in sports that require a solid thigh, such as football linemen. In addition, Chair pose is utilized to build integrity in the susceptible Achilles tendon.
So how do we get the benefits of Utkatasana? Well, for starters, you convince yourself not to grimace as the instructor cues it for the fourth or fifth time. But, also, as we explained during last night’s Yoga 101 class, you must work on perfecting your form. Here’s a refresher on how to do it:
Begin in standing mountain pose and observe all the alignments you normally would. Keep your feet together with equal weight in both feet. Lengthen and strengthen the legs, gently tucking in your pelvis to avoid over arching the lower back. (Remember no cheerleader back! Sorry cheerleaders of the world, we do love you, we promise!). Lift your spine. Open your chest and shoulders. Take a few deep breaths.
Lift all your toes to bring awareness and energy throughout your body. Lengthen and lower your toes to the ground. Start to lower your hips and sit into the pose. Picture that imaginary chair behind you. Sit as deep as you can while keeping your feet flat. Remember, that sometimes, it will feel like you can only sit down to a bar stool, and other times, it’s as easy as sitting down to the kitchen table. No matter how deep the squat, it is imperative you keep your spine neutral and back flat. In the beginning, you can practice chair with the knees together. In time and with practice you will keep a tiny space between the knees. Always keep your knees pointed over your feet.
Keep your breath steady and chest open with your chin parallel to the ground. Begin to raise your arms over head, without lifting your shoulders (in other words, don’t bring your shoulders up to the ears). Use all your energy to extend your arms, and rotate your palms to face each other. Continue to draw your shoulder blades down your back. From a side view there will be one beautiful line from your hip joint up through your torso, beyond your arms to your fingertips. As you sink your tailbone upon exhale, extend your body and arms as you inhale. Become aware of a great dynamic opposition.
If you want to make it a little tougher, feel free to grab a block, place it between your thighs, and squeeze your legs toward each other as you sink your seat toward the floor.
As you become more confident in Utkatasana, you’ll start to notice how your body and mind benefit from this active “fierce” pose:
- Strengthen the supporting muscles of the major joints, such as the shoulders, hips, knees and ankles
- Develop core strength
- Strengthen the quads and gluteals
- Help protect the knee joint by building stability
- Build heat in the body
- Open shoulders and chest
- Improve your breathing
Ahhh, Utkatasana, we love to hate you, but we love what you do for us!