How to Do Utkatasana Steps Correctly? Utkatasana Benefits and Precautions

Utkatasana Yoga pose

Today we will discuss the Utkatasana steps and benefits to understand the correct way to practise Utkatasana steps

Utkatasana words is a Sanskrit word, and it is a combination of two words like Utkata means “Intense or powerful,” and Asana means “Pose.” 

Utkatasana is also known as Chair Pose because when you practise Utkatasana steps your posture like you are sitting on a chair. And now it’s time to understand the Utkatasana steps, Utkatasana benefits, and Utkatasana precautions

Utkatasana Steps to practise it correctly: Chair Pose Steps

  1. First, you need to stand straight, your arms should be at your side and your spine should be erect.
  2. To keep your hands parallel to the ground, try to stretch your hands forward. Also, maintain some distance between your feet. 
  3. While practising Utkatasana steps, you need to keep your hands straight, and your palms should face downwards. 
  4. Now, after this, you need to bring your pelvis downwards and at the same time bend your knees like you are going to sit on a chair. 
  5. Now, when you are bending your things downwards, make sure that your thighs are parallel to the ground. 
  6. While practising Utkatasana steps, your breathing should be normal while you are holding this position. You can hold this position for at least one minute. 
  7. Then, at last release, the pose slowly, and come back to the starting position. And then after practising Utkatasana steps once, you can repeat Utkatasana steps for 3 to 4 times.

Now, when you know how to practise Utkatasana steps, you should also know Utkatasana benefits and how this yoga posture can enhance the functioning of your system. 

6 Utkatasana Benefits: 

  1. Utkatasana benefits some parts of your body like spine, thighs, hands and hips. 
  2. Utkatasana benefits to stretch some parts of your body like hips, spine, hands, and thighs.
  3. Utkatasana benefits your abdomen area by strengthening the abdomen area. 
  4. Utkatasana helps to strengthen body parts like torso, knees, hands, ankle, thighs, and legs.
  5. Utkatasana benefits you to improve the balance of your body. 
  6. Utkatasana helps to improve the immunity system. Utkatasana helps to stimulate diaphragm and heart. 

Utkatasana Precautions to keep in mind, if you are suffering from: 

  1. Headaches.
  2. Insomnia.
  3. Low blood pressure. 
  4. Arthritis. 
  5. Knee problems. 

While practising Utkatasana you need to imagine like you are going to sit on a chair. In case, you are a beginner and never practised Utkatasana before, then you can also do some of the modification of Utkatasana. 

Like you can take the support of a wall while practising Utkatasana. You need to stand a few inches off the wall so that when you bend your hips get the support of the wall. If you are not able to raise your arms properly, it is better to bring your arms to shoulder level. Utkatasana steps and benefits involve deep squat, and you need to imagine a chair, and you need to use your body to hold your weight.

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