The Chair Pose, or Utkatasana in Sanskrit, is a standing yoga pose that strengthens the lower body and core, while also stretching the upper back and chest. This pose is known for its ability to build endurance and focus, making it a challenging yet rewarding addition to any yoga practice. The Sanskrit slok related to Utkatasana is “Tiriakam uttitha padangusthasya samahitah nabhikrama naliyamana bhavet” which focuses on the balance and stability that this pose requires.
To practice Utkatasana, start by standing tall with your feet together and arms by your sides. Inhale deeply, then raise your arms over your head, keeping them parallel to each other. Exhale and bend your knees, as if you are sitting back into an invisible chair. Keep your weight in your heels and your chest lifted. Hold the pose for several breaths, then inhale and straighten your legs to come back to standing.
The benefits of Utkatasana are numerous. This pose strengthens the quadriceps, hamstrings, and glutes, while also engaging the core and lower back muscles. It can improve balance and stability, and also stretches the shoulders and chest. Additionally, Utkatasana can stimulate the digestive organs and help to improve circulation in the body.
While Utkatasana offers many benefits, there are precautions to keep in mind when practicing this pose. Those with knee or hip injuries should approach this pose with caution, and may choose to modify by not bending the knees as deeply. It’s important to listen to your body and not push yourself beyond your limits in this pose, as it can put strain on the lower back if not performed with proper alignment.
Incorporating Utkatasana into your yoga practice can be a powerful way to build strength, endurance, and focus. As with any yoga pose, it’s important to approach it mindfully and with awareness of your body’s needs and limitations. Practicing Utkatasana regularly can help to cultivate inner strength and resilience, both on and off the yoga mat.
Neelam Mishra is an inspiring woman who has dedicated her life to serving her community and country through education, social work, and yoga. With an impressive educational background and a heart for service, she has become a prominent figure in Basti, Uttar Pradesh, India.
Early Life and Education
- Background: Born and raised in Uttar Pradesh, Neelam Mishra developed an early interest in biology and sociology, which laid the foundation for her diverse educational pursuits.
- Academic Achievements:
- B.Sc. in Biology: Mishra’s journey began with a Bachelor of Science in Biology, where she gained a deep understanding of the natural sciences.
- B.Ed. in Special Education: Recognizing the need for inclusive education, she pursued a Bachelor of Education in Special Education, equipping her with the skills to teach and support students with diverse needs.
- M.A. in Sociology: Her Master of Arts in Sociology provided her with insights into social dynamics and issues, further fueling her drive to contribute positively to society.
- Yoga Certification: Embracing India’s rich heritage in wellness, Mishra became a certified yoga instructor, integrating physical and mental well-being into her educational and social work.
- Diploma in Gita
NGO and School for Divyang (Differently-Abled): Neelam Mishra’s commitment to social change is evident in her establishment of an NGO and a school dedicated to differently-abled individuals in Basti. This institution not only provides education but also fosters an environment of acceptance and empowerment for Divyang.