Chair Pose / Utkatasana
Utkata means powerful, fierce, uneven. This asana is like sitting on an
1. Stand in Tadasana , stretch the arms straight over the head and join the palms.
2. Exhale, bend the knees and lower the trunk till the thighs are parallel to the floor.
3. Do not stoop forward, but keep the chest as far back as possible and breathe normally.
4. Stay in the pose for a few seconds, 30 being sufficient. It is difficult to balance in this pose.
5. Inhale, straighten the legs, lower the arms, come back to Tadasana and relax.
The pose removes stiffness in the shoulders and corrects any minor deformities in the legs. The ankles become strong and the leg muscles develop evenly. The diaphragm is lifted up and this gives a gentle massage to the heart. The abdominal organs and the back are toned, and the chest is developed by being fully expanded. It is a beneficial pose for horsemen.
Source : Light on Yoga by BKS. Iyengar.