Asana: Utkatasana or Chair position

It is a very effective strengthening posture. Utkata It means "powerful", "intense". It focuses on muscle activation and protection joint. This time we follow in part the text of José Manuel Vázquez Díez Integral Yoga manual for Westerners (Alliance). Run: Maria Ovando, Professor of the international school of Yoga. Photos: Thor Castro.


This position strengthens our rooting in the bottom of the body. The powerful push of legs and feet in opposition to gravity allows axial elongation from the coccyx to the nape and hence its extension until the Crown and hands.

In addition to the important activity of the legs, the abdominal musculature provides compaction. The activation of the feet and hands gives direction to the movement.

The ankles and knees must be aligned with the hips and blades, and shoulders that are integrated into the opening and expansion of the rib cage. If pain on them, we vary the placement of the upper extremities.

This position involves flexion of the ankles, knees and hips while maintaining a strong extension of the shoulders and breast lift. The challenge is to place the thighs parallel to the floor, opening the chest and maintaining the lumbar area elongated.

Beginners Utkatasana teaches them something definitely valuable to your practice: how to find your seat of power in the pelvis, in the center of your body.

From the point of view of yoga, the pelvic region (from the navel to the pelvic floor) houses not only the organs of procreation, digestion and elimination, but it also controls the flow of energy along the spine. If the pelvis is misaligned, the rest of the spine, and by extension, posture, will be desequiibrada. What often will result in pain of lumbar and overload of the knee and the ankle. When the pelvis is centered and aligned with gravity, there is a sense of vigor and vitality within the asana, as if we halláramos we settled in a burst of energy.


  • It strengthens the ankles and the muscles of the legs are developed in a balanced way.
  • The abdominal organs, pelvic and back is simulated.
  • Open the chest and diaphragm.
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By • 2 Apr, 2013 • section: Asanas