Utkatasana Do’s and Don’ts

Utkatasana Do’s and Don’ts is a guide for you to perform this pose according to your body characteristics. The chair pose is, by fun, mentioned by both yoga teachers and students, as a torture pose. It means this is an intense or powerful pose, and although it looks simple, to hold this asana is definitely a challenge.

There are a few common mistakes that must be avoided, as well as some possible variations that can make it more accessible to every one according to specific limitations. Fortunately, we have gathered some nice tips for you!

Ready to master Utkatasana? If your answer is yes, keep reading and find out more about the chair pose.

Utkatasana Do’s and Don’ts: your guide

Let’s start this Utkatasana Do’s and Don’ts guide by recalling how to build this pose.

Step 1

credits: @nicolashergosum

From Tadasana, exhale, bend your knees keeping your hands down.

credits: @nicolashergosum

Utkatasana Do’s and Don’ts: Step 2

Inhale, raise your arms above your head and straighten your torso, leaning only slightly forward. Either keep your arms parallel, palms facing inward, or bring your palms together.

Step 3

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Try to keep your thighs as parallel to the floor as possible, and parallel to each other. 

Utkatasana Do’s and Don’ts: Step 4

credits: @nicolashergosum

Keep your shoulder blades against the back, and your tailbone down towards the floor. 

Step 5

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Stay at least for eight breaths. With an inhalation, extend your legs, keeping your arms lifted. Exhale and bring your palms together in front of your heart in Anjali Mudra.

Check out the Utkatasana Do’s and Don’ts and try to analyze how are you performing your Utkatasana. Try to be conscious about your own body and keep in mind its tendencies.

Don’t: Bend too much your torso forward.

credits: @nicolashergosum

Your torso is not supposed to be parallel to the floor. This is a common habit for those who are initiating a yoga practice and happens as a mechanism to use less the legs. It also requires less core. Keep in mind that your arms must pull your torso up!

Don’t: Point your tailbone up.

If you are doing squats at the gym, this tip will drive your brain nuts. How come I’m not supposed to point the tailbone up? 

Well, that position might be great for working on your glutes, but it doesn’t protect your lower back! Be careful, especially if you have some sensitivity in this area of your body. 

Don’t: Point your tailbone to the floor.

credits: @nicolashergosum

This one is easier to understand by looking at the picture, but might be sounding confusing. If the previous mistake, will accentuate your lordosis and most likely, sooner or later, harm your back, pointing your tailbone to the floor is not correct either. You want to keep the natural curvature of your back.

Don’t: Keep your knees apart.

credits: @nicolashergosum

Utkatasana do’s and don’ts aims to help you spot those details that are harder to find. Although the picture is exaggerating, check out your knees while you are doing Utkatasana. Some people keep the knees apart, the other one knee in front of the other. Make sure you keep them aligned and parallel.

Don’t: Keep your arms up.

If you have shoulder problems. Also, if you have neck issues, keep your eyes on the floor instead of looking up. You don’t want to increase tension in these areas before they are strong enough!

Do: Keep a natural curvature of your back.

Protecting it, keeping your core strong, make sure you keep it natural!

Do: Bring your hands in Anjali Mudra.

Every time it’s necessary, bring your palms together in Anjali mudra. It will help you relax both your shoulders and your mind.

Do: Put weight on your heels.

Don’t put all the weight of your body on your toes, it will make the pose harder without resulting in any benefit for you. Keep the balance and bring more weight to your heels.

Utkatasana Do’s and Don’ts are important! This pose is an amazing one to build strength, calm and confidence, therefore, the better you do it, the better and quicker you’ll feel.

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