Dear friends,
A warm and cheerful namaste to all of you! Welcome once again to our program “Ek Kadam Swaasthya Se Anand Ki Ore” (A Step from Health to Happiness).
Today, let’s learn about Utkatasana — the powerful and energizing yoga posture.
Meaning of Utkatasana
The word “Utkat” in Sanskrit means powerful, intense, or fierce.
In this posture, you sit as if on an imaginary chair, which is why it’s also known as the Chair Pose.
Steps to Practice Utkatasana
- Stand straight in Samasthiti (normal standing position).
- Raise both arms up to shoulder level, palms facing the sky.
- Stretch your arms upward and bring your shoulders close to your ears.
- Slowly bend your knees and move down as if sitting on an imaginary chair.
- Keep your chest expanded and spine straight.
- Join your palms together, keeping heels, toes, and knees close to each other.
- Hold the position for at least one minute, breathing normally.
- Slowly return to the starting position and relax.
- Close your eyes and observe the sensations in your body before and after the pose.
Benefits
- Strengthens calves, knees, thighs, waist, and shoulders.
- Improves body balance and endurance.
- Makes the spine strong and flexible.
- Enhances digestion and blood circulation.
- Increases focus, confidence, and mental steadiness.
Precautions
- Keep your heels and toes together.
- Knees should not cross the line of your toes.
- Keep your arms and body straight and extended.
- Arms should stay close to the ears.
- Palms should remain joined, but thumbs should not interlock.
Stay joyful, cheerful, and happy always!
Thank you very much.
– Yogacharya Dhakaram
Founder, YogaPeace Sansthan
