Yoga postures � utkatasana (chair posture)
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Utkatasana (chair pose) is pre-eminently a yoga posture for training the ankles, calves, knees and thighs. Typically an asana that the novice yogi will be able to use and imagine himself sitting on an imaginary chair. However, this seemingly simple exercise becomes more difficult the deeper one sinks the knees. Then it comes down to concentrated persistence without forcing. Utkatasana defies gravity and is an excellent asana for developing balance, strength and harmony. People with flat feet and lack of energy could benefit greatly from utkatasana.
Contents
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Origin of utkatasana (chair pose) Technic Considerations Elaboration Health effects of utkatasana (chair position) Therapy
Origin of utkatasana (chair pose)
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The name 'chair' for this standing posture from hatha yoga is only an interpretation of the sight of utkatasana. At the completion of this yoga posture it only appears as if one is sitting on an imaginary chair. The Sanskrit word utkata means 'difficult', 'extraordinary', 'superior'. The name suggests that utkatasana's apparent simplicity is deceptive. Asana means '(sitting) posture' and is the third phase of the eightfold yoga path of Patanjali (Yoga-Sutras
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Technology
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In hatha yoga forcing is out of the question to prevent injuries. This applies to all yoga postures and certainly also to utkatasana. The exercise does not therefore have to be performed perfectly immediately. After all, yoga has no competitive element. Patience and persistence are some of the key concepts that will help you end up in the most difficult yoga postures
Points of attention
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Utkatasana seems simple, but requires a lot of concentration and stamina
Elaboration
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The deeper you bend your knees, the more the four-headed thigh muscle (musculus quadriceps femoris) is required to do. Practice the chair position gently and gradually. When properly performed, this yoga posture will strengthen the knees by training the ligaments and muscles that make up these joints
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Health effects of utkatasana (chair position)
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The degree to which you can lower your knees in utkatasana depends a great deal on the strength of your quadriceps