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85. Utkatasana
Chair Pose
This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.
Procedure:
Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long. Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into
Benefits:
Chair pose is slightly more enticing when you consider the benefits of it.Strengthens the thighs, ankles, calves and knees Stretches the shoulders Opens the heart and chest Stimulates the heart Tones the abdomen Provides relief from menstrual cramps While the mention of Chair Pose may cause you to cringe, think of all these benefits and modify as needed. You can breathe through this pose and with practice youíll find you become stronger Ė and, perhaps, even fierce.
Precautions:
Chair pose is not recommended for those who suffer from lower back pain or low blood pressure. If you feel lightheaded while in this pose, come out of it. - See more at:
Position:
Itís like sitting in a chair, but without the chair and with your arms raised above you. In other words, itís not nearly as comfortable as sitting in your favorite chair, but, then again, you donít get the benefit of stronger legs and improved digestion by hanging out in your favorite comfy chair.


Eka Pada Koundinyasana
Purna Shalabhasana
Ushtrasana
Triangya Mukothanasana
Angustasana
Supta Baddha Konasana
Vrischikasana I
Sukhasana


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