The Health benefits of Utkatasana (Chair Pose)

Replicate the strengthening stance of a chair and reap the multiple health benefits of utkatasanaLearn more through this blog.

“The study of asanas is not about mastering the posture, it’s about using the posture to understand and transform yourself.”

Yoga asanas are the physical postures that create strength, flexibility, and endurance. Each movement performed help the practitioners hone some aspect of their consciousness, assist them to move towards a state of oneness, and develop interior awareness. The diverse yoga postures help us explore our body in new ways, expand our consciousness, and increase our abilities to be comfortably seated in our center and joyful observances.


Utkatasana (Chair Pose) is an intense posture that creates strength and stamina throughout the body. Traditionally, chair pose activates the svadhisthana chakra, associated with creativity and fosters focus, productivity, and individuality.

Steps of performing the chair pose:

1. Begin in mountain yoga posture. Extend your arms up perpendicular to the floor. Either keep them parallel, palms facing inward, or join the hands together.

2. Breathe out, bend the knees, and try to keep the thighs parallel to the floor. Your torso will slightly lean in a forward direction.

3. Keep the lower back strong and firm the shoulder blades against the back.

4. Stay in the chair pose for 30-60 seconds.

5. To release the pose, inhale, unbend your knees, bring the arms down and stand in Tadasana.

Here are the top eight benefits of chair pose. Please pay a close attention to these:

1. Activates the Creative Chakra: The Svadhisthana chakra is the energy center of creativity located at the lower end of the Sacrum. It is the seat of subconscious mind where all our life experiences and impressions are stored since the beginning of our existence in the womb. Awakening of the svadhisthana chakra marks the evolution of a purely human consciousness. The stimulated chakra brings clarity and development of a personality. Unfold the positive qualities of this chakra such as joy, faith, and self-confidence through the practice of a chair pose.

2. Reduces Flat Feet: Flat feet or fallen arches is a postural deformity that can cause pain in the feet, lower legs, result in a problem in and around the tissues and muscles of the feet. The practice of chair posture is the best non-surgical, painless, and effective method of reducing the flat feet.

3. Stimulates Abdominal Organs: The abdomen of a human being contains all the digestive organs, kidneys, and many important blood vessels run through the abdomen. Factors like faulty nutrition, binge drinking, unhealthy lifestyle, etc., rupture and infect the abdominal organs. The utkatasana potently stretches, strengthens, and stimulates the abdominal organs resulting in their optimal functioning and promoting an overall well-being.

4. Strengthens Ankles and Thighs: The lower body acts as a base of support when we walk, run, and jump. Concentrating only on the upper body strength is not a good idea. Practice the utkatasana every day to strengthen your lower body. The chair pose increases bone strength in the thighs, ankles, improves balance, decreases injury to the knees and reduces the risk of falling.

5. Increases Heart Rate: A speeding heart rate during the performance of yoga may not look attractive to many people, but it is a good sign. An increased heart rate allows the blood and nutrients to flow quickly to the muscles and bestows the person with multiple health benefits.

6. Lengthens the Spine: Our spine greatly suffers from the ordeals of the sedentary lifestyle. Negligence in its care can give rise to harmful diseases like slip-disc, chronic back pain, spondylolisthesis, and so much more. Take care of your spine by practicing chair pose that actively elongates the spine and betters its condition.

7. Tones the Nervous System: Utkatasana is a great posture for toning the nervous system and calming the mind. The daily practice of this pose triggers the parasympathetic nervous system and fosters tranquilizing feelings.

8. Promotes Correct Posture: Proper posture is important for a number of reasons, including, it brings the body into a proper alignment reducing the stress on supporting ligaments, muscles, and tendons, reduces pain, and betters an overall appearance. The chair pose is a highly-effective yoga asana that corrects the body posture of a person.

Reap the many health benefits of utkatasana through its regular practice and enjoy your life to the fullest!

The Health benefits of Utkatasana (Chair Pose)