Table of Contents:
How to do Chair Pose Utkatasana
Video taken from the channel: VENTUNO YOGA
How to do Chair Pose | Utkatasana Tutorial with Dylan Werner
Video taken from the channel: Alo Moves Online Yoga Videos
How to Balance in Chair Pose, Awkward Pose, Utkatasana Yoga with Melissa 369
Video taken from the channel: Melissa West
3 Minute Yoga Pose Chair Twist
Video taken from the channel: Floating Yoga School
3. How to do Utkatasana Chair Pose Awkward Pose (Hot Yoga Tutorials)
Video taken from the channel: Yoga Bros
Awkward Pose Tips (Utkatasana)
Video taken from the channel: Hot Yoga Asheville
Chair Pose | Utkatasana
Video taken from the channel: Yoga With Adriene
How to Do Awkward Chair Pose (Utkatasana) in Yoga Benefits. Awkward Chair is a standing squat that engages the muscles in your buttocks, hips, and thighs. It also engages Step-by-Step Instructions. You can perform this pose anywhere. Begin standing upright in Mountain Pose ( Tadasana), the.
Begin in tadasana. Raise your arms above your head, alongside your ears, palms together. Keeping the spine long and dropping the head back slightlyas you look up, bend the knees slowly, squeezing the thighs together and push the hips back as though you are going to sit in a chair, with the thighs.If your breath becomes shallow or strained, back off a bit in the pose until breathing becomes easier. Spread your shoulder blades apart.
Spin your pinky fingers toward each other so your palms face each other, rotating your arms outward through your thumbs. Gaze directly forward.Getting into the pose. On an inhale, raise your arms above your head and alongside your ears, so your palms are facing one another. Then bend your knees to lower your hips down and back, like you are sitting in a childsized chair.
Gently bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair. Make yourself comfortable. To engage better in the pose, imagine reading a newspaper as you hold the pose. And as you do that, you must make sure that your hands are parallel to the floor.
(For the record, I love warrior poses and twists.) The consensus: among the more dreaded poses was utkatasana, or “awkward chair.” You probably know the pose. (If not, check out the photo.) As the name suggests, awkward chair is done by squatting as if you were going to sit in a chair—but not quite. So it’s awkward.In Sun Salutation B sequence, chair pose is the second pose after mountain pose. In Light on Yoga, B.K.S Iyengar shows in Chair pose, thighs ideally should be parallel to the floor, and torso slightly bends to open the chest.
In Bikram Yoga, it’s practiced known as awkward chair pose.To practice Utkatasana or The Chair Pose, get into Tadasana on the floor or on the yoga mat. To practice the pose, the big toes of your feet should touch each other and your heels should be lying a little apart from each other.
The secret to a comfortable stay in Utkatasana is the release of the heads of the thigh bones toward the heels. Once in the pose, bring your hands to your tops thighs. Nestle the bases of your palms into the creases of the groins and push the heads of thighs toward the heels, digging the heels deep into the floor.I teach a wonderful pose for strengthening the hips and legsAwkward Chair Pose!
I give two variations for those looking to get stronger in their practice over time. This pose is safe for.The chair pose is a fundamental standing and balancing posture that strengthens the legs, lengthens the spine and opens the chest. Sanskrit: utkatasana. Drishti: forward or upward.
Counterpose: forward fold (uttanasana) Print Materials. yoga mat Instructions. Inhale and stand in mountain pose.Chair pose (sometimes also called Awkward Chair) is practised in slightly varied forms across many different yoga asana traditions. What’s an awkward chair?
It’s one that isn’t there! In Utkatasana, you lower your bottom as if you were about to take a seat, only to discover that you have to hold the sitting position unsupported.Translation: Awkward pose known also as the Chair Pose From a standing position, with the legs together or hip width apart, slowly bend the knees. Stretch the arms up over the top of the head.
Clasp the hands together or keep them shoulder width apart.Chair Pose — Utkatasana (OOT-kuh-TAHS-uh-nuh) — is a standing yoga pose that strengthens the thighs, butt, and hips. This variation, with a twist, provides a greater balance challenge while it stretches the spine, shoulders, and chest.
Its Sanskrit name, Parivrtta Utkatasana (PAHR-ee-VREE-tah OOT-kuh-TAHS-uh-nuh), comes from three word.Utkatasana is derived from the combination of the Sanskrit words Utkat(Powerful or Intense) andasana (posture or pose). It is called as Chair Pose or Awkward Posein English.The reason for the name Chair Pose is, this pose resembles the position of sitting on the imaginary chair.
List of related literature:
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| from Integrative Gastroenterology |
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| from Energy Medicine Yoga: Amplify the Healing Power of Your Yoga Practice |
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| from Yoga Anatomy |
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| from Mama Glow |
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| from Instructing Hatha Yoga: A Guide for Teachers and Students |
44 comments
Watching this helped this pose finally feel right for me! Before it felt way harsher on the knees and I knew I should be feeling the heat in my thighs and core and I wasn’t. Now it feels great!
I came here because they said chair pose was good for hiated hernias. I cannot do inversions, planks, crunches, anything that stresses stomach. Can you recommend some poses I can do to strengthen but not stress the hernia and stomach? Thank you so much
What a fire! Wow! Chair pose is not a pose I hold much, but I’m getting better with regular practice, and now I can take only one break through this video. Thank you. Namaste
Thinking of doing more of these foundations of yoga practices as they make me physically more advanced but mentally more beginner-like������
Wow! There are so many nuances to this pose. As I’ve been getting a little stronger and more familiar with the asanas, I’ve caught myself several times: while getting tired, I want to just blow through the asanas. I feel like this can be really dangerous too, especially if I’m doing difficult poses so many thanks for this reminder ����
I think I’ve been overthinking this pose in my year long practice ��
Hi! ı’m not quite sure what you mean about rotating the upper thighs inward. I’m trying to play with them a bit, seems I’m just twisting and putting tension on my knees. So what exactly should I do and why do you want to do thatcher? Thanks!
Thank you for teaching this pose Adriene! The way you do it just feels so right for me. I just started doing this pose so I’m feeling it in my ankles but once they get strong enough perhaps my quads start activating more
Dear Adriene, I really appreciate the whole Foundations series, it helped me to expand my yoga practise a lot. But this is the first vid, I´m a bit confused about:/ I always thought, the goal is to “sit” with the pelvis backwards as much as the body allows and aviod the knees to pass the ankles. In the vid, it seems you do exactly the opposite. Please, advise me. BTW. Thanks for the series a lot!:)
dear adriene, you have explained the pose in such a complex manner that it was hard for me to follow. also you did not go into the pose and make the standard shape.
thank u! but should i keep the knee in front of the toe or behind? or just keep the focus on the heel?
hi,
I’m a bit heavy and have backpain. someone suggests me to do yoga for losing weight. what kind of yoga should i do?
great video. tiy
Can you do a foundations video for reverse table top? Or videos for shoulder flexibility?
I have been doing this wrong all my life!! Well thank you Adriene ahah
Hey Adriene. I don’t get this pose, I think I’m doin it wrong because I feel pain everywhere but my thighs. oO Great videos though, you’re super easy to follow.
how would you suggest training the ankles? Moves like this, squatting with my toes pointing forward, put strain on the medial tendon in my ankle. I’d love to hear some ankle training tips if anyone has any. Thanks
Hi Adriene! Thanks for all your great videos! I have a question about this posehow far should the knees extend. Does the rule of making sure the knees don’t extend past the ankles (like in runner’s lunge) not apply here? Thanks so much!
Adriene, thank you very much for all these foundations of yoga videos!! I wanted to ask you / make a request if possible: do you have foundations for the shoulder standing pose? I couldn’t find it, so probably not yet. I’d really be happy if someday you could also make a video for this pose. They do this pose often in class, but I’ve never been able to do it, I don’t know why. And when the teacher helps me by pulling my legs, always feel quite scared and unbalanced. I think I’m doing it wrong… Do you have any recommendations for that posture?:) Well, it would be nice, but don’t worry, anyway!!:)
Hey Adriene! I love your style and your home, just wondering where you can find those baja/mexi blankets on your window seat and for yoga practice?
Just did your yoga for weight loss video from awhile back, and then finished with this. Thank you for making such relaxing/challenging videos. Will be back for more:)
Hey adrienelove your videos! Could you do one for dancers trying to get the splits?
thank you for the lovely video. this is just what a belly dancing pose wants me to do. practicing utkatasana will definitely help me.
Your teaching is awesome Adriene! I LOVE your attention to detail, light wisdom and the way you make yoga so accessible and user friendly. Keep on Keepin’ it real Sistar Big Love Namaste
If I ever decide to start yoga’ing, I know what videos to check up. They are looking great. Also, great performance in Joe, that’s how I found out about your channel here. Your appearance in that flick somehow reminded me of Katy Perry.
Hi Adriene! This is Tippy from Manila, Philippines.:) Hey, could you also teach us how to do the plow pose? Looking forward to it. Thank you and continue spreading warmth and positive vibes all over the world!:)
wow, i never realize how much my back side was sticking out when i did this pose. now that i know how to do it correctly, i can definitely feel a difference and feels more effective. thanks, adriene!
So many great reminders. I think we are all so keen to make the shape we become sloppy in our foundation. Cool to take a step back during this asana as the upper body can feel so heavy. Fab x
I have such issues with chair! THANK YOU SO MUCH ADRIENE!!!
The ALWAYS sweet Adriene!!You just gave me positive energy for the whole day!!:))
Keep them coming. I eagerly look forward to every new video.
Thanks for explaining “knitting the rib cage” with a visual (hi mom!). Makes sense now! ❤️
my gosh you always have such a positive energy/aura and vibe with you all the time and it honestly seems so effortless �� I wish I had that im striving for that still love your vids beautiful!
Hi Adriene! I just wanted to say a huge thank you. A couple months ago I was admitted to the hospital because of undernourishment and when I got out I wasn’t allowed to do any physical activity even though exercise is one of my favorite outlets (running, Pilates, yoga, etc). Of course, this made me very dismal and it was hard for me to lay on the couch all the time even though I knew it was good for my health. But then I found your videos! Even though I was pretty experienced with yoga before my admission (my mom had me do those baby yoga dvd’s when I was little and then I kept going on my own) the beginners and foundations videos were a perfect compromise between me and my doctors since they aren’t too strenuous yet I still got to practice. The way that you teach and describe the poses also really clicks for me and has helped me reduce the stress of dealing with medical issues while balancing high school courses, science research internships, etc. I’m now almost fully recovered and I’m working my way back to my full activity levels. Again, thank you so much! The divine in me bows to the divine in you. Namaste:)
You did a great job explaining the posture. It was great hearing what not to do. That helps us yogis better understand what to do. Can you do Standing Bow Pulling posture?
Really annoyed by the fact that for some reason no matter how much running / walking / jogging or exercise I do I can’t seem to get my belly down any further… a couple of months ago I came out of surgery (ankle), and because of previous injuries on both ankles I hadn’t done much exercise in nearly a YEAR AND A HALF….. It truly sucked, but now that I am back on track and my ankles have healed and they are getting strong I really want to get rid of my fat around my abdominal area (or stomach or whatever you want to call it).
I was wondering if perhaps you could do a video of strictly abdominal workouts (at a beginners level please). Thanks!
Beautiful body by the way:D
How come I had missed this great class! Thoroughly enjoyed the strengthening poses and as always I really like the talk through feeling our bodies on the floor or in the different poses. It helps to keep me in the present moment. ��
Thank you Melissa again for a thoughtful, intelligent and loving practice. I really appreciate all the subtle movements you bring into the poses to warm-up NS so we feel safe in our bodies. I also deeply appreciate all the extra research that you, again subtly, integrate into many poses. Thank you for your work which is both wise and current.
this class tied directly to my morning meditation on connecting to my true being, to live as the Blended Being. I feel very strong & grounded after this class. thank you!
Hyvä jooga tunti,saisko käännettyä puhe suomeksi. Olisin hyvin kiitollinen…
I love how you take the time to prepare us and help us to recover from one pose that most classes just throw us into without explanation. I really come to appreciate the pose when I spend an entire practice with it.
I often feel a bit anxious before yoga classes, especially if I know there are going to be balancing poses, but the way you prepare me mentally and physically never ceases to amaze me. I seem to be very slow moving from one pose to another and I love the way you give me the time to transition between them. This was probably the most intense chair pose I’ve ever done but also the most satisfying, I understood it so much better coming up into it. I am courageous today, thanks to you and your wonderful teachings.
A good combination of strengthening exercises, grounding at the same time.
Dhivyam Yoga is the teacher’s official Youtube channel you can visit that too! she is an excellent teacher
Thanks for videos. I have learnt yoga already in rama krishna mutt,Hyderabad. I watch these videos for further reference and try new asanas. Very helpful. I tried chair pose today morning. As you said, it is good for thigh muscles. I keep watching your channel(subscribed) for new asanas. Keep going