Utkatasana
Fierce, difficult pose – a.k.a. “chair pose”
Pose Highlights
Definition –
- utkata = fierce, mad, difficult, uneven
- asana = pose, posture
Spinal articulation – combination of flexion / foward fold, extension / backbend, and neutral
Pose level or degree of difficulty - beginner
Precautions or contraindications –
- HBP
- late stage pregnancy
Benefits-
- lengthens spine
- releases low back
- opens shoulders
- connects downward and upward forces through opposition to open the central channel
- energizes!
- builds confidence
Preparation and warm-up - this pose is a component of Sun Salute B, a warm-up itself; this pose helps to heat the body prepping it for standing poses.
Directions and cues, including key actions -
Lower Body
- stance – feet together
- shift weight back into heels to avoid strain in the knees
- bend knees deeply until thighs almost parallel to the floor
- squeeze legs together to stabilize
- drop hips/pelvis/sitbones out of low back – downward
Upper Body
- lift side body from waist to fingertips – upward
- squeeze arms together, especially the pinky sides
- turninner elbows to face each other
- spread shoulder blades apart
Dristi-
- beginners – horizon
- Astanga – thumbs
Modifications for beginner or injury - use wall (see below)
Variations for intermediate or advanced -
- Lean back so that your torso is vertical/straight as if your back was against a wall (Astanga)
- Parivritta Utkatasana
- twisting prayer with hands in yin/yang mudra
- twisting prayer with arms open in T-position
- twisting prayer – step back into Parivritta Parsvakonasana
- Eka Pada Utkatasana, combine with mushti mudra (heating/strengthening/energizing)
- step foot/leg behind
- cross foot/ankle over opposite knee
- Ardha Utkatasana – lean forward until the chest is on the thighs, extend arms forward and parallel to the floor, lift hips higher
- Raise up on the toes, extend the arms in front of the body parallel to the floor, and bend the knees so that the thighs are not lower than parallel to the floor (Bikram)
- Setu Bandha (advanced)
Common mistakes & misalignments - feet apart
Use of props – sit against the wall with the thighs parallel to the floor, feet and legs squeezing together, ankles directly under knees
Manual adjustments - open shoulders
Reflections- easy and difficult at the same time
Study guide questions -
- Why is it best to practice with the feet together instead of apart?
- How could this pose be considered a forward fold? backbend? neutral?
- What has happened to the use of our legs in modern society? (car, office, etc)
- How do you find balance when life pulls you in opposite directions?
- How can you make easy poses difficult and difficult poses easy when you teach?
Additional notes &comments -
Recommended mudras
- namaste for a few breaths
- ksepana for long holds
- mushthi for one-legged versions