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.
- 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
- 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
- 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.
- 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.
- 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
- 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。