warming by Annie Carpenter
feeling fierce?
Utkata means “powerful” or
“fierce,” and while this pose
calls for fiery power in the
body, it’s best practiced with
a cool mind. Notice if you
crunch your brow or clench
your jaw; if so, relax them. If
your breathing starts to turn
into panting, lengthen your
exhalations. You’ll feel cooler
and more focused.SOME YOGA POSES may come to you quickly and easily, with
little struggle in flexibility or strength. Other poses can feel
nearly impossible, even after years of practice. Utkatasana (Chair
Pose) falls into a category of its own: It looks deceptively easy
and straightforward, yet when you try it, you’ll find it demands
a great deal of flexibility in the shoulders as well as
stability in the core and strength in the legs.
That is the challenge of Chair Pose. Its simple
form offers little promise of glory. For all the effort
it requires, you won’t end up with your leg wrapped
behind your head or in some other fancy posi-
tion. When I teach Chair, at first it produces more
frowns and even moans than almost any other
pose. Yet when I ask my students to persevere, they
are always glad they did. It’s hard while you’re in it,
but in the end this pose brings a satisfying sense of
accomplishment. It teaches you the determination
you need to meet a challenge and the perseverance
to return to it repeatedly over time, despite its difficulty.
Chair Pose will strengthen your thighs, helping to stabilize
your knees. Your ankles will become more limber and sturdy,
and your arms and shoulders will gain power and flexibility. As
you reach your arms up and stretch the muscles between your
ribs, you’ll increase your breathing capacity. The pose can also
help improve your posture. All of the core muscles fire as you
hold the pose, lifting your pelvis into a more upright alignmentThis is no easy chair; Utkatasana
demands full-body engagement.Seat of Power
24 YOGAJOURNAL.COM YOGA TODAY