If yoga is your essential fitness routine, practice Utkatasana (chair installation) for strength, balance and mental concentration, among other health benefits.
Utkatasana, also known as chair installation, is one of the simplest but strongest yoga postures, in which the body looks like a chair. The prolonged outfit of this Asana has powerful advantages for the practitioner. In Utkatasana (chair installation), we stand straight with arms raised, parallel to each other, palms in front of the other, folding the knees to bring the thighs parallel to the ground, while pushing the pelvis and hips to the rear and keeping the right spine. Although it may seem simple, holding this Asana for an extended period is quite difficult.
How to take a step by step utkatasana (chair installation)?
If you are ready to try Utkatasana (chair installation), follow these steps for an appropriate alignment and technique:
- Starting position: Stand up with your feet together. Make sure your weight is distributed uniformly through your heels.
- Inspire and lift the arms: On an inspiration, lift your arms over your head. Keep them parallels with each other with palms face to face.
- Fold your knees: By exhaling, fold your knees and pushing your hips, as if you were about to sit in an imaginary chair. Atere to bring your thighs parallel to the ground.
- Maintain a right spine: Keep your right spine throughout the installation. Return your pool slightly and engage your heart.
- Look forward: Keep your right look in front or slightly up to align your neck with your spine.
- Hold the pose: Hold the installation for 30 seconds to 1 minute, focusing on deep and slow breaths. To leave the pose, straighten your knees and lower your arms while inhaling.
What are the advantages of Utkatasana (chair installation)?
Now that you know how to make the installation, let’s take a closer look at the many advantages of Utkatasana (chair installation) shared by the expert in Yoga Himalayen Siddhaa Akshar:
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Alignment
Utkatasana promotes better vertebral alignment. It helps to correct bad posture, including the hunchback and improves overall balance and stability. Improved alignment can facilitate the more fluid energy flow throughout the body, contributing to better general well-being.
2. lower body of the body
One of the most notable advantages of Utkatasana is the strengthening of the lower body. As you fold your knees, the muscles of your thighs become actively committed. The regular practice of these pose tones and strengthens the legs, which leads to an improvement in the stability of your movements throughout the day.
3. Balance and endurance
Holding Utkatasana questions your balance and cultivates endurance in the lower body. The concentration required to maintain this pose improves not only physical balance but also mental balance, which is essential for daily activities.
4. Correction of flat feet
If you have flat feet, Utkatasana can be particularly useful. The installation encourages the appropriate placement of the feet and strengthens foot muscles, which can help correct alignment and contribute to better stability over time.
5. Central body weight loss
While Utkatasana mainly targets the lower body, it also activates your nucleus. This basic commitment is crucial to reach balance in installation. This can lead to toning of pruning and loss of central body weight, making it an effective practice for those who seek to engage their nucleus while retaining stability of the body.
6. Digestive health
The practice of Utkatasana stimulates and strengthens your basic muscles, which can improve the function of your internal organs, in particular those involved in digestion. This level of engagement can improve blood flow to digestive organs, helping to mitigate a variety of digestive problems.
7. Muscle toning
Utkatasana does not only concern the strength of the lower body; He also offers complete body training. It helps to tone the back, size, neck and shoulders. By keeping your arms raised, you engage the upper body muscles, leading to a complete toning effect.
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8. Strengthening the pelvic floor
The commitment of the trunk muscles also activates the pelvic floor. Stronger pelvic floor muscles can improve reproductive health, improve muscle control and contribute to overall physical health.
9. Joint health
The posture engages several articulations, including knees, hips and ankles. The incorporation of long outfits can improve resistance to articles and improve endurance. This aspect is particularly beneficial to maintain joint health and stability as you age.
10.
Finally, Utkatasana (chair installation) is a great way to develop mental force. The realization and holding of this installation requires concentration and determination, promoting discipline in your practice. This results in improved capacities to meet the challenges out of the carpet.
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