Utkatasana (Chair) with a Twist
Utkatasana (oot-kah-tah-sah-nah) also known as “fierce” pose offers a great balance of building strength through the opposites of grounding and lifting all at the same time.
As your lower body gets low to the earth, your upper body reaches for the sky. In the middle your core is what provides the stability and when you add a twist you add in flexibility too.
Twisting also provides cleansing benefits as you build heat, release energy and massage the internal organs. The choose is yours, are you ready to get into this fierce pose?!
Directions
Begin in Mountain Pose (Tadasana). Stand with your feet together or feet hip-distance apart.
Inhale and raise your arms above your head.
Exhale as you bend your knees, coming into a “yogi” seat. (Your knees will be slightly over your feet and your torso will form approximately a right angle over your thighs.)
Draw your shoulder blades down, keep your torso long, lift through your heart and take a soft gaze forward.
To add the twist bring your hands to your heart and take your left elbow to your right thigh.
Breathe here for a few breaths before you switch to the other side.
Modifications
Stay in Chair pose facing forward with your hands to hips for stability or in prayer
Stand with your feet as far apart as necessary for balance.
Only add the twist once you feel strong enough to hold Chair for a few breaths
Variations
To deepen this pose sink a little further down into your squat while keeping your heart and gaze lifted.
From your twist extend your arms out from prayer like you are about to give someone a big hug!
Take a step back with your leg that does not have your elbow on your thigh for a deeper twist adding in some balance too.
This is the pose of the month at the Storm’s for January 2021. For more instruction and to practice this pose (and many others) in one of our studio or virtual classes, please visit here!
