Chair Pose
Author: Stuart K. Jackson | 
Utkata means powerful, fierce and uneven, which is a perfect description of this posture; although the fact that you look like you are sitting on an invisible chair is where it gets it’s common name. When first learning this posture you will feel off balance and your shoulders and thighs will feel like the are being exercises in ways you may never have felt before. As you become more proficient with this pose, you will start to feel the power that it creates within you.
The Pose
- Stand in Mountain Pose with your arms stretched above your head and the palms of your hands together.
- Exhale as you bend your knees until your thighs are close to being parallel to the ground.
- Keep your chest as far back as possible and breathe normally for as long as you can. It can be difficult to maintain balance in this posture, so you should work up to holding this pose for up to 30 seconds.
- As you inhale, straighten your legs and then lower your arms so you are again in Mountain Pose.
Variations
To one extreme you can try to keep your back straight and you will not be able to bend your knees as far. In the other extreme you may try to make sure that your knees are perfectly parallel to the ground and you will notice that you will lean more forward. Find your balance between these two extremes as you build your confidence in this posture. If your knees or thighs are not as strong as you would like them to be start by practicing with your back straight and work up to having your knees more parallel to the ground.
Benefits
The ankles and legs muscles are strengthened and minor deformities are corrected. Stiffness in the shoulders is eliminated. Since the diaphragm is lifted the heart is massaged while breathing in this posture. The lower back and abdominal organs are toned and the chest is expanded as well.
Counter Poses
- Standing forward bend
Contraindications
Because the knees are placed in a vulnerable position and additional pressure is put on them at the same time anyone with weak knees or knee injuries should avoid this posture. Anyone suffering from a headache or insomnia should avoid this posture as well. Those with low blood pressure should take this posture easy and only perform it for half as long as recommenced.