How to do Utkatasana yoga (chair pose) steps and variations?

Utkatasana-steps

Introduction

Utkatasana yoga has a very good and profound effect on a person’s body. And if it is said in easy language, then the practice of this pose gives many benefits to our body whether it is physical or mental.

In this posture, the shape of our body is look like a chair and perhaps that is why we also know it in English by the name of ‘chair pose’.

While doing this asana, there is an effect on the muscles of many parts of our body, due to which this asana can be a bit difficult for new practitionersr, but today we will discuss in this article in detail how to do Utkatasana steps and procedure.

How to do Utkatasana yoga (chair pose) steps and variations?

Although this asana comes in the category of slightly difficult poses, whenever you practice it, keep in mind the Utkatasana precautions and contraindications so that the chances of harming you are very less.

We can practice this asana with many different methods. Today, we will discuss seven ways to do this asana in this article and seven of its variations are unique in themselves.

So we will first discuss easy variations of chair pose and then gradually we will move towards difficult asanas.

Chair-pose-variations
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Utkatasana yoga steps (chair pose) with the first variation for beginners?

This is the easiest way of Utkatasana and if you are a new practitioner, you should start practicing chair pose from this method.

1. To do this asana, first of all, you should stand straight on a flat surface.

2. After standing straight, now you should keep a distance equal to the shoulders between your feet.

3. Now take a long deep breath and while exhaling, take your hands straight in front of your shoulders.

4. Now take a long deep breath again and while exhaling, bend your knee and bend your knee so much that 90 degrees angle is formed between your thighs and calves.

5. And now in this position, we will keep our body stable, as long as you can easily hold your body hold it for that time, do not forcefully keep the body stable in this posture for a long time.

6. In this posture, keep your legs, neck and back straight, it will be a little difficult in the beginning but with regular practice you will be able to do it easily.

7. Slowly straightening the knees, will stand back as normal and also straighten arms.

  • So in this way you can easily practice the first variation of Utkatasana steps, it is considered very easy for new practitioners also.

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Utkatasana yoga steps (chair pose) with the second variation.

This variation is also almost the same as the above method, the only difference is that in this method we will keep our hands upright.

1. To practice the chair pose in this way, first of all, you should stand straight.

2. After standing straight, now we have to keep the distance between our legs equal to the shoulders.

3. Then we will bend our knees in the same way and as before, we will bend our knees only at 90 degrees angle.

4. Now while exhaling, we will straighten our hands up, if you want, you can also keep your hands together and keep them straight as normal.

5. Maybe many people have pain or difficulty in keeping their hands up in the beginning, then for a few days, you can keep your body bent only on the knees and then after, if you feel comfortable you can keep your hands upright or in front.

6. Now keep your body steady in this posture for some time. Keep your body stable in this pose for as long as you can easily, do not try to control the body by force.

7. After some time straightening your legs, will bring the hands down to the normal position and bring your body back to the starting position.

  • This was the second way to do Utkatasana yoga steps (chair pose), you can practice both this one and the previous method for the first few days. Both these methods are beneficial for a new practitioner.

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Utkatasana yoga steps (chair pose) with the third variation?

Maybe now many people find it difficult from here, in this method, we have to keep our body balanced on our toes and we will do everything else as before.

1. To practice Utkatasana in this way, first of all, you should stand straight.

2. After standing straight, now you should keep a distance equal to the shoulders between your legs.

3. Then you raise both your hands and keep them straight. If you want, you can keep both the hands together as shown in the above image or normally keep both the hands separately.

4. Now we will bend both our knees and this time also we will bend the knees by making 90 degrees angle between the calves and the thigh.

5. When a 90-degree angle is formed between your thigh and shin, then slowly bring your body over the toes of both feet.

6. You may find it difficult to balance in this posture at the beginning for this, instead of keeping your hands up, keep them in front, this will make it a little easier for you to balance.

7. Now for a while, keep your body stable in this posture, keep it for as long as the body is comfortable, do not try to forcefully hold the body in a chair pose

8. Then we will first bring our body from the toes to the whole feet and then slowly straighten our knees and bring the hands to the normal position and bring our body to the starting position.

  • This was the third variation of Utkatasana steps, it should be practiced especially by those who are already practicing chair pose yoga.

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Utkatasana yoga steps (chair pose) with the fourth variation “revolved chair pose”.

Now with this method, you might get to see the variation in the Utkatasana steps because from here we are going to do the chair pose yoga in a slightly different way, after that all the chair pose variations are going to be different.

This variation also has a different name which we also know as the “revolved chair pose”.

1. To practice this pose in this way, first of all, you should stand straight.

2.
 After standing straight, you should also straighten your back, waist, neck and shoulders. And then keep a distance equal to the shoulders between your both legs.

3. Then first we will bend the knees of both our legs and bend them till a 90-degrees angle is formed between both the thighs and the shin.

4.
 Then to practice the revolved chair pose in a better way, we will slowly tilt our torso forward.

5. Then we will first try to place the palm of our left hand next to the soles of our right foot, it may be difficult for us in the beginning but we have to keep trying.

6. Now we will turn our head up from the right side and keep our right hand straight up.

7. Now we will keep our body stable in this posture for some time and as long as we keep our body in a chair pose, the speed of our breathing will run normally.

8. And then after a while we will bring our right hand down while straightening the head, and while removing the left hand from beside the feet, straighten the body back and come to the normal position.

9. Similarly, you have to practice keeping your right hand next to the left foot, as in this our head is turned upwards from the right side, in the same way, we will turn our head upwards from the left side.

  • So in this way you can easily practice the fourth variation of Utkatasana yoga means chair pose steps.

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Utkatasana yoga (chair pose) steps with the fifth variation.

This is the fifth variation of Chair Pose Yoga, we will do this by sitting, our main task in this method is to make balance.

1. To practice this, first of all, you normally sit on your feet, sit in the position of Kagasana.

2. After sitting in the position of Kagasana, now raise your hands and stretch upwards.

3. Then now you try to slowly balance your body on your toes means now make all the balance of your body on your toes.

4. If in the beginning, you find it difficult to balance on your toes, then for a few days you sit in the position of Kagasana and stretch your hands upwards.

5. And if you want, in the beginning, try to sit on your toes by keeping your hands in the normal position.

6. Then when you have balanced your body on both toes, after that you keep your body in this posture for some time.

7. Hold it for as long as you can comfortably, and slowly first place your heels on the ground and then bring the hands down and come back to the normal position.

* It may be that when you practice Utkatasana yoga in this way, your legs and feet start to ache, then for this you should practice Kagasana for a few days.

  • So in this way you can easily practice the fifth variation of Utkatasana steps, You start practicing it only when you have done all the previous exercises well and when you have practiced any type of sitting posture such as Kagasana or Pasasana.

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Utkatasana yoga steps (chair pose) with the sixth variation “one-legged chair pose”.

We also do this variation by sitting on our feet and we have also called it as “one-legged chair pose”. In this method, we practice sitting on one leg.

1. To practice the Chair pose in this way, first, we will sit on our feet.

2. After sitting on our feet, now we will raise our heels and keep our knees on the ground and we have to keep the weight of our body on the toes of our feet.

3.
 Now place the palms of both our hands on the ground, and then with the help of our hands, we will balance the body on the toes of our right foot only and lift the left leg and place it on the right thigh.

4. In the beginning, you may find it a bit difficult to balance on the toes of one foot, so in the beginning, practice it by keeping your hands on the ground for a few days.

5. When you feel that you can balance the body on the toes of one foot without keeping your hands on the ground, then you can place one foot on the thigh of the other foot and balance the body with the toes of that foot.

6. As in this position, we have kept the left foot on the thigh of the right leg and the balance of the body is made on the toes of the right foot.

7. When you are able to make the balance of your body on the toes of one foot, then you can also keep your hands straight up or keep them connected together or as shown in the picture above you can also keep your hands in Anjali Mudra.

8. Now we will practice this asana with the other leg, which means, in this, we had placed our left foot on the right thigh, now in the same way we will keep the right foot on our left thigh.

9. You should also take special care that whenever you practice the chair pose yoga in this way, then you should do it using both legs so that the balance of the body remains.

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Utkatasana steps (chair pose) with the seventh variation “one-legged chair pose”.

You can consider this method difficult than all these methods because in this variation of Utkatasana steps, along with the pressure on our body part, stretch is also generated and in this posture, a lot of pressure is generated on our body. Due to which this asana becomes difficult for all the asanas.

1. To practice chair pose yoga in this way, first of all, you should stand straight on a flat surface.

2. Then you also straighten your back, neck, shoulders and waist and keep the distance between your legs as much as the shoulders or twice the distance of the shoulders.

3. Then slowly bend your knees and bend so that a 90 degrees angle is formed between your thighs and the calves.

4. Then you lift your left leg and place it on the right thigh (just above the right knee).

5. And then you tilt your torso forward, If you are comfortable in the beginning, then only bend your body forward, otherwise in the beginning you should keep balance on one leg for a few days and let the torso remain as it is.

6. When you have placed your left foot on the right thigh, after that you can also keep your hands in front of your chest in Anjali Mudra and your hands can also be kept straight up.

7. 
You may find it difficult to balance in the beginning, then try to balance your body on only one leg for a few days and then keep your hands in some position.

8. Just as we had placed our left foot on the right thigh in this, now we will place the right foot over the left thigh. You also have to practice this asana from both sides means using both legs.

9. Hold your body in this posture for a while and after some time bring your hands to the normal position and then move your right leg from the left thigh and keep it down and straighten your knees.

  • So this was the seventh variation to do Chair Pose Yoga steps (Utkatasana), as we had told in the beginning itself that this asana can be a little difficult out of all these, so you should practice it only if you have practiced above six chair pose variations well.

  • Because all these poses are counted in the category of difficult asanas, so whenever you practice them, do keeping in mind the precautions and contraindications of Utkatasana yoga.

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