As with all standing asanas in yoga, Utkatasana builds strength: after all, you do need to hold yourself in the pose of a chair. At first glance, the pose seems to be aimed at toning the leg muscles, specifically the quads and hamstrings (the front and back thigh muscles), but it also helps the hip joint to get stronger and more flexible. It aids in developing a sense of balance, exercising the glutes, abs and chest muscles as well. If you get knee pain frequently, do check with a doctor, before doing this pose.
When you get into the chair position, remember, your feet must be grounded and the pose should not put pressure on your spine or lower back in any way. Tuck the belly in and stand strong. You should feel the stretch in the glutes and in the thighs. Avoid doing this asana cold. Try and do some form of warm-up, either in terms of a brisk walk for 15-20 minutes or a few other stretches, so your muscles are warmed up.
For beginners
Stand with your feet hip-width apart against a wall. Using this as a support, inhale, lengthen the spine against the wall. Exhale; slowly slide downward, inching your feet forwards, until your ankles are directly under your knees and your thighs are parallel to the floor. You may not be able to come all the way down if you are doing this for the first time, but gradually, you will. Your hands may hang by your side or be on your waist. Breathe normally, holding the pose for 5 breaths. Then, push yourself up against the wall.
For the intermediate level
Stand with your feet close together. Now, inhale and lift your arms out in front of you, parallel to the ground. Exhale; start to lower yourself into the pose, pulling your stomach in and feeling the pressure in your glutes. Go down as low as you possibly can, so that your thighs are parallel to the ground. Hold for 5 breaths, breathing normally; come up again. Bring your arms to your sides.
For advanced practitioners
Sta nd with your feet close together. Now, inhale, lift your arms over your head, joining your palms overhead, in tadasana. Exhale; push downwards until your thighs are parallel to the ground. You can make it difficult by placing a block between your thighs and squeezing for 3 breaths. You can also take one foot off the floor and lift it towards the back, or place it on the knee of the other side, holding for 3 breaths on each side.
Seema Sondhi discovered yoga when she suffered three lumbar slipped discs and was advised complete bed rest. Over the last 18 years, she has trained and been certified from the International Sivananda Yoga Vedanta Centre and Matthew Sweeney. She has also written six books on the subject
