Utkatasana (chair pose)

Utkatasana, or chair pose, is a strong, grounding standing posture. On a physical level it helps firm and strengthen the legs and back. In Sanskrit, utkatasana means 'powerful pose' - and this is certainly a challenging asana, requiring a balance of opposites in the upper and lower body. Mentally, utkatasana fosters course and determination.

Utkatasana: how to
From Tadasana (Mountain Pose), step your feet under your hips. Spread the toes and feel the soles of the feet grounded towards the earth.

Exhale, and draw your sitting bones down into a squat, as if you are sitting in an imaginary chair. Keep your heels in firm contact with the mat.

Lift your tail bone up and then tuck it under. Keep your sacrum, lower back, broad.

Lift your lower belly in and up, towards the spine. Lengthen the whole of the spine upwards, taking care to ensure the lower spine doesn't lose its natural curve.

Feeling your whole lower body grounded, inhale and lift your arms up, so that your inner arms rest by the ears. As you do this, keep the chest broad and the heart lifted.

Think about the finger tips extending to the sky, as the sitting bones and feet root down towards the earth.

Breathe deeply and smoothly, without force. Hold for between five and fifteen breaths.

Afterwards, rest in Uttanasana (Standing Forward Bend), or come down to lie on your back in Supta Baddha Konasana.

Modifications/variations:

To modify the pose, keep the hands to the hips, or by your sides. For a variation, keep the lower body still while your draw your hands to prayer position in front of the heart centre. Gently hook the right elbow around the left thingh and exhale into a twist. Stay here for up to five breaths, letting the exhale take you mindfully into a deeper twist. Repeat on the other side, resting in Uttansana (Standing Forward Bend) between sides.