关于姿势
Though Utkatasana is also called Chair Pose, one should not think that the meaning of utkata in Sanskrit means chair. This pose is mainly referred to as the Fierce Pose where Utkata means violent or fierce or severe. This pose is also called the Chair pose just because the posture resembles like one is sitting on an invisible chair. This pose is one of the first pose in the Sun Salutation B series. It needs ample strength with the quadricep muscles to help your hips get the right support and give the knees a comfort to hold the pose for long. Working on the alignment of the hips along with the knees and the pelvic region is very essential to get comfortable in this pose.
Chair Pose is considered a base pose as chair pose variations can be derived from this pose. Chair Pose helps boost energy in the body and hence can be included in flow yoga sequences.
解剖学
椅子姿势有益于以下肌肉，因此可以包含在瑜伽序列中，并具有相应的肌肉焦点：
- 手臂和肩膀
- 下背部
- 臀部
- 膝盖
- 骨盆
- 股四头肌
如何做姿势
- 从山姿势/忠贞
- Exhale as you bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back
- 将臀部向后而不是膝盖向前移动，这样您仍然可以看到脚趾
- 抬起手臂，环绕耳朵，吸气，软化肩膀
- 坐得更高，同时坐低5到10次呼吸
- 若要回到塔达萨纳（Tadasana），请呼气，同时向下压脚以拉直腿，然后将手臂放低至两侧。
初学者提示
- 考虑一下将双腿挤在一起，好像它们使自己更结实一样。您可以使用块状或卷起的毛巾来练习这一点–想象一下，您在挤压它的同时还试图在内部旋转大腿时将其发射出去
- 但是，如果需要，您也可以将脚分开，以使底座更稳定一些
- Press firmly through the feet to create more lift in the upper body. Keep the weight evenly distributed between the heels and the balls of the feet
- 首先将双手放在臀部或（稳定的）椅子靠背上，以练习腿部动作以得到支撑。
好处
- 加强和稳定腿，脚踝和脚
- 增强腹部肌肉和腰部
- 打开并伸展胸部和肩膀
- 提高信心和专注力
- Utkatasana is a great pose in which to practise Mula Bandha and Uddiyana Bandha which will create lightness and also tone the pelvic floor muscles and lower abdomen.
当心
- 保护膝盖：仔细检查，确保膝盖不会越过脚趾线。您应该能够看到脚趾。
- If you have discomfort in your shoulders or neck, bring your arms wider apart and/or lower. They can be pointing straight out in front of you or down to the floor. Alternatively you could bend the elbows and point the fingertips upwards.
- 确保您的下腹部被拉回到脊椎，以保护您的下背部。尽量不要掩盖腰椎。
进一步阅读
变化
- Bring your legs together and squeeze them into each other if you want to work on your leg strength – you can also squeeze a block or towel if it’s more comfortable
- 练习双脚分开或与臀部同宽的姿势，以创建更稳定的基础，如果您怀孕或身体较大，这也是一个很好的选择
- 尝试将手臂置于不同的位置：将双手紧握在背后，以进行肩部拉伸，然后动态向前移动（双手仍然紧握），然后再次移入Utkatasana
- 或者，将您的手掌放进Anjali Mudra（祷告位置，拇指至胸部），为Parivrtta Utkatasana /旋转椅姿势做准备。
