Chair pose (Utkatasana) looks easy and straightforward, but it requires a lot of flexibility in the shoulders and stability in the core. It also demands strength in the legs and arms. This is the type of yoga poses that can be challenging to practice, but they are worth the effort when you see the results.
1. Adapt to your body’s needs
In order to get the most out of Chair Pose, it is important to make sure that your body is working efficiently. It’s especially helpful to check your alignment in the following areas:
Head & Neck: Keep your head and neck in line with your spine. It’s also best to rest your gaze on the floor a few feet in front of you rather than looking up.
Legs & Feet: If you have a weak lower back, you can make Chair Pose more manageable by keeping your knees closer to each other or by raising the heels of your feet. You can also place a thick book or block between your thighs for added strength and awareness in the upper thigh muscles.
2. Chair Pose with a Prop
If you want to add some extra challenge to your Chair Pose, try adding a prop to it. You can use a wall for support or a chair.
A chair is an excellent addition to your practice if you’re experiencing pain in your legs or if you’re unable to stand up on your own. A chair can also be used to help you stay focused in the pose, as well as to help you maintain an even pace throughout your session.
3. Chair Pose Variations
To build up the core and arm strength in Chair Pose, you can also try some variations of the pose. In particular, you can hold a thick book between your thighs and lift your buttocks off the chair. You can also do this pose from the floor by sitting back and lowering your hips as you push up onto the balls of your feet.
4. Breathing & Meditation: In order to stay steady in Chair Pose, breathe deeply and slowly. The more you breathe, the longer you can stay in the pose. You can also focus on your breathing while performing other yoga poses.
5. Chair Pose with Children: For kids, this pose can be a fun activity to do in a classroom or studio. For instance, Storm Watchers and Birthday Zoo both offer activities where kids turn into a strong bolt of lightening with their bodies during a game of musical chairs.
6. Conclusion: In addition to strengthening the thighs, Chair Pose can also increase balance, as you sit back and keep your feet together. It can be beneficial for athletes in sports that require a stable thigh, such as hockey players and football linemen. It can also increase lung capacity and improve posture.