How to do Utkatasana: Steps & Health Benefits


health benefits of Utkatasana include Prevents Acidity, Indigestion and Constipation, Cures Back Pain, Strengthens the Abdominal Organs, Improve the Function of Reproductive Organs

May 31, 2018


Utkatasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Chair Pose. In Sanskrit Utkat mean Chair and Asana mean Pose, so combine of all the words, it's pronounced as The Chair Pose. Beside this, while doing Utkatasana our body is resembles as chair. 

Utkatasana has lots of health benefits, among that some of the health benefits of Utkatasana include Prevents Acidity, Indigestion and Constipation, Cures Back Pain, Strengthens the Abdominal Organs, Improve the Function of Reproductive Organs, Improve the Function of Digestive Systems, Increasing Blood Circulation Around the Body, Strengthens the Back, Hip and Thigh Muscles.

Before we go to do this asana, we should know for whom this Utkatasana is not recommended. Those who are suffering from severe back injury, abs pain, and recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana. Those who are suffering from high or low blood pressure they should avoid this asana. Those who are suffering from arthritis they should also avoid this asana. 

How to do Utkatasana (The Chair Pose):

  • To start this asana, first get onto the yoga mat and stand straight with an erect spine and your arms should be at your side.
  • Try to keep some distance between your feet and your body weight should be equal on both of your feet. 
  • Now slowly stretch your hands forward and keep them parallel to the ground. Your both hands should be straight and palms should be facing downward.
  • Breathe out and try to bend your knees slowly and bring your pelvis down, so that it looks like sitting on a chair.
  • Try to keep your thighs parallel to the ground.
  • Try to be in this position for one minute and keep breathing normally.
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Utkatasana (The Chair Pose):


Utkatasana Stretches muscles in the Ankle, Knees, Thigh and Hips:

Different studies have been proven that the practice of Utkatasana, can stretch your Ankle, Knees, Thigh and Hips, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Utkatasana helps to prevent injury in Ankle, Knees, Thigh and Hips.

Utkatasana Improve the Function of Digestive Systems:

One of the best health benefits of Utkatasana is, it helps in improving the digestion. Different studies have been proven that Regular practice of Utkatasana can create a lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzymes that helps in digesting of food and helps to prevent constipation. So those who are poor digestion they can practice this asana on a regular basis for better results. 

Utkatasana Improves Cardiovascular Health:

Different studies have been proven that regular practice of Utkatasana can improve the cardiovascular health and also help to prevent various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because when we are doing this asana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, this is the main cause of various types of cardiovascular diseases. 

Utkatasana Enhance Sexual Performance:

Practicing of Utkatasana on a regular basis can enhance sexual performance because while doing this  yoga asana, it squeezes our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of this asana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance. Yoga guru suggested that to keep our sexual health, healthy, we should practice Utkatasana on a regular basis.

Utkatasana Stretches muscles in the Chest, Shoulder and Spine:

Different studies have been proven that the practice of Utkatasana, can stretch your Chest, Neck, Spine and Hips, that improves the flexibility of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps to strengthen chest, shoulder and spine, so the regular practice of this Utkatasana helps to prevent injury in Chest, Shoulder and Spine.

Utkatasana Strengthens the Abdominal Organs:

Studies have been proven that, practicing of Utkatasana on a regular basis can improve the strength of the abdomen organ because while doing Utkatasana, it puts lots of pressure on abdomen organ, which helps in the production of stress hormones in that area that helps to stimulate our abdomen organ and it also improve the blood flow to the that region, which help to increase the strength of abdomen muscles.

Utkatasana Prevents Acidity, Indigestion and Constipation:

Different studies have been proven that regular practice of Utkatasana is very beneficial to improve our bowel movement and helps to remove waste from our body, which is further very helpful to prevent various types of stomach related issues, such as acidity, indigestion and constipation. So those who have indigestion problem this asana is highly recommended for them. 

Health Benefits of Utkatasana