{"id":164593,"date":"2022-12-05T11:45:36","date_gmt":"2022-12-05T11:45:36","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=164593"},"modified":"2026-03-11T10:14:56","modified_gmt":"2026-03-11T10:14:56","slug":"health-fitness-benefits-of-utkatasana-and-how-to-do-it","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/","title":{"rendered":"Benefits of Utkatasana (Chair Pose) and How to Do it By Dr. Himani Bisht"},"content":{"rendered":"<!DOCTYPE html PUBLIC \"-\/\/W3C\/\/DTD HTML 4.0 Transitional\/\/EN\" \"http:\/\/www.w3.org\/TR\/REC-html40\/loose.dtd\">\n<html><head><meta http-equiv=\"Content-Type\" content=\"text\/html; charset=utf-8\">\n<\/head><body><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69d8d0ebed3b3\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"ez-toc-cssicon\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69d8d0ebed3b3\"  aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#Introduction\" >Introduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#What_is_Utkatasana\" >What is Utkatasana?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#How_to_Do_It\" >How to Do It?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#Benefits_of_Utkatasana\" >Benefits of Utkatasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#Risks_of_Utkatasana\" >Risks of Utkatasana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#Conclusion\" >Conclusion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-utkatasana-and-how-to-do-it\/#References\" >References<\/a><\/li><\/ul><\/nav><\/div>\n    <a rel=\"nofollow\" href=\"https:\/\/pharmeasy.in\/blog\/channel-health-talk\"\n       class=\"pe-healthtalk-banner\"\n       style=\"position:relative; display:block; margin:10px; border-radius:10px; border-bottom:2px solid #117B77; overflow:hidden;\">\n        <span aria-hidden=\"true\" style=\"position:absolute; left:0; bottom:0; width:2px; height:50%; background:#10847e;\"><\/span>\n        <img alt=\"Join Health Talk by PharmEasy on WhatsApp\"\n             src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/PEhealthtalk-1.png\"\n             style=\"width:100%; display:block; border-radius:10px;\">\n    <\/a>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Introduction\"><\/span><strong>Introduction<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Yoga is getting popular recently as an affordable and convenient means of achieving fitness goals. Vast literature also highlights the importance of yoga in our lives; we can say that people commonly lack proper understanding and knowledge of the subject. We need to put out efforts to establish the applicability of the age-old ancient proven system of yoga to the present times.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Utkatasana, or Chair pose, is a standing pose. It is a fierce posture, also known as a powerful posture<sup><a href=\"https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup>. Read along to learn more about utkatasana benefits.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_Utkatasana\"><\/span><strong>What is Utkatasana?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utkatasana, on being performed, appears as if someone is sitting on an imaginary chair. Thus, it is also known as chair pose yoga. It is identified as a component of medieval hatha yoga. It is a low squatting posture. While doing Utkatasana, your knees should be apart at your hips-width, the knees should be bent and the arms must be stretched above your head, keeping them in line with your ears. It gives strength to the spinal column, thigh, calf, ankle and stretches the thorax region (region between the neck and abdomen) and the shoulder<sup><a href=\"https:\/\/papers.ssrn.com\/sol3\/papers.cfm?abstract_id=3882498\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a><\/sup>. Utkatasana contributes to toning the muscles gently. This pose helps to develop and expand the chest, lift the diaphragm and it also helps to lift the pelvic girdle (bony ring which connects the spinal column to the legs)<sup><a href=\"https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a><\/sup>.<\/p>\n\n\n\n<div class=\"wp-block-group fact-box\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Did You Know?<\/strong><\/p>\n\n\n\n<ul>\n<li>In Sanskrit, chair pose is also known as\u202f<em>Utkatasana<\/em>\u202fand it is also sometimes called \u201cawkward chair pose\u201d, \u201cfierce pose,\u201d and \u201cintense pose\u201d.<\/li>\n\n\n\n<li>Utkatasna is included in\u202fthe Sun Salutation\u202fyoga sequence in\u202fVinyasa\u202for\u202fAshtanga yoga.\u00a0<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Do_It\"><\/span><strong>How to Do It?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To get into utkatasana, you must first stand in tadasana (mountain pose) and then adhere to the following steps:\u00a0<\/p>\n\n\n\n<ul>\n<li>While in Tadasana, take a deep breath and raise your arms Over head near by ear level &amp; parallel to each other with palms facing inwards to shoulder level in front of your body.\u00a0<\/li>\n\n\n\n<li>Now bend your knees while breathing out.\u00a0\u00a0<\/li>\n\n\n\n<li>Then lower your torso to achieve a half squat pose without bending forward. Keep your thighs parallel to the ground.\u00a0\u00a0<\/li>\n\n\n\n<li>Keep maintaining the utkatasana pose for 30 seconds you can balance in this way while breathing normally<sup><a href=\"https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>,<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023438\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup>.\u00a0<\/li>\n<\/ul><div id=\"sfa_container_164593\" class=\"sfa_container\" style=\"display:none\"><div class=\"sfa_overlay\"><\/div><button id=\"sfa_btn_164593\" class=\"sfa_btn\">Show Full Article<\/button><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Benefits_of_Utkatasana\"><\/span><strong>Benefits of Utkatasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Like many other yoga asanas, utkatasana may be beneficial to human health as a general exercise and in many ways, as following:\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. Benefits of Utkatasana for Musculoskeletal Strengthening<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-375x250.webp\" alt=\"muscle strength\" class=\"wp-image-267757\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/01\/muscle-strenght.webp 1536w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Liu et al. in their study<sup><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup> conducted in 2021 found that utkatasana can be integrated as a part of knee strengthening programs. Further, they observed that utkatsana might be a better alternative for knee osteoarthritis patients since it can minimise the movement of the knee joint. It might also help to strengthen the thigh muscles. Utkatasana was also recommended by some other studies for the health of elderly, as it was observed that squatting could strengthen leg muscles of the legs remarkably. Moreover, this asana may help strengthen and stretch the calf muscles, lift the inner arch of flat feet, and might even reduce issues related to flat feet.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. Benefits of Utkatasana for Improving the Hand-Eye Coordination<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-375x250.webp\" alt=\"chair pose\" class=\"wp-image-271181\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-2.webp 1536w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Mitra et al. did a study<sup><a href=\"https:\/\/www.journalofsports.com\/pdf\/2022\/vol7issue1\/PartA\/7-1-8-457.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup> in 2022, to study the effect of asanas on the hand-eye coordination of 30-40 years old sedentary women. Results showed a possibility that regular practice of utkatasana with other asanas might have significant positive effect on their hand-eye coordination. More studies will be required to prove the exact benefits of these asanas on human health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. Benefits of Utkatasana for Improving Pregnancy Outcomes<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-375x250.webp\" alt=\"good for pregnancy\" class=\"wp-image-252274\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-2048x1365.webp 2048w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/03\/good-for-pregnancy-150x100.webp 150w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><\/figure><\/div>\n\n\n<p>Karthiga et al. in their study<sup><a href=\"https:\/\/link.springer.com\/content\/pdf\/10.1038\/s41598-022-15216-4.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6<\/a><\/sup> conducted recently in 2022 proposed a module of yoga therapy to be included in the medical management and the treatment of pregnancy-related hypertensive disorders. They also suggested introducing yoga as a supportive intervention during the early stages of pregnancy, particularly for those with high risk of gestational hypertension (high blood pressure during pregnancy). It can be concluded that the integrated yoga practice, including utkatasana, might have potential benefits for managing pregnancies with a high risk of gestational hypertension. It is advised that pregnant women should perform these asanas only under the supervision of a yoga expert and after consulting their doctor.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. Benefits of Utkatasana for Improving Balance<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-375x250.webp\" alt=\"utkatasana\" class=\"wp-image-271184\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/utkatasana-pose.webp 1620w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Kanjirathingal et al., in their study<sup><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023438\/\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a><\/sup> conducted in 2021, found that yogasana intervention, including utkatasana, can stimulate the sensory system essential to create a sense of balance and spatial orientation (vestibular system). Thus, it may help generate awareness and stimulate coordination. It may also target the neurons within the body and brain that produce the perception of touch. Utkatasana and other yoga interventions might improve balance performance (static and dynamic) and muscle strength (hips to toes). In patients suffering from diabetic peripheral neuropathy (DPN), it may also reduce fear of fall.\u00a0<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. Other Benefits of Utkatasana<\/strong><\/h3>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-medium\"><img loading=\"lazy\" decoding=\"async\" width=\"375\" height=\"250\" src=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-375x250.webp\" alt=\"chair pose\" class=\"wp-image-271179\" srcset=\"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-375x250.webp 375w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-1024x683.webp 1024w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-768x512.webp 768w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-1536x1024.webp 1536w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-741x494.webp 741w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-480x320.webp 480w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-720x480.webp 720w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose-150x100.webp 150w, https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2022\/12\/chair-pose.webp 1620w\" sizes=\"(max-width: 375px) 100vw, 375px\" \/><figcaption class=\"wp-element-caption\"><sub>Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n<p>Utkatasana might have some other benefits as well, such as:\u00a0<\/p>\n\n\n\n<ul>\n<li>Utkatasana might help build the stamina of the lower body.\u00a0<\/li>\n\n\n\n<li>It can help correct the minor deformities in the legs and flat feet.\u00a0<\/li>\n\n\n\n<li>It can play a role in removing stiffness in the shoulders<sup><a href=\"https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>,<a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. It would be best if you did not rely on yoga alone to treat any condition. Please consult a qualified doctor who will be able to assess your situation correctly and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.\u00a0\u00a0<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>If you\u2019re looking to promote a sense of mental freshness, I would recommend giving Utkatasana a try. This yoga posture is renowned for its ability to possibly refresh the brain, providing a rejuvenating effect on the mind<sup><a href=\"https:\/\/www.indianculture.gov.in\/ebooks\/yogasana-vijnan-science-yoga\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup>.<\/p>\n<cite><strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-siddharth-gupta-73\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)<\/a><\/span><\/strong><\/cite><\/blockquote>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-supta-virasana-and-how-to-do-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">Benefits of Supta Virasana (Reclining Hero Pose) and How to Do it\u00a0By Dr. Himani Bisht<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Risks_of_Utkatasana\"><\/span><strong>Risks of Utkatasana<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Practising yoga can be associated with several risks if performed incorrectly; thus, when practising utkatasana you should be careful and follow the instructions:\u00a0<\/p>\n\n\n\n<ul>\n<li>Your knees and back may be at risk if the asana is not performed correctly. Keep your knees pointing straight ahead, press the shoulders down and back, and stare at a point in front of you for balance.\u00a0\u00a0<\/li>\n\n\n\n<li>The elderly with unstable standing balance should practice standing poses next to a wall or chair to provide lateral stability.<\/li>\n\n\n\n<li>Other risks involved may be torn ligaments, muscle strain, and other serious injuries, which can occur during any exercise<sup><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/li>\n\n\n\n<li>During pregnancy and menstruation, Yoga experts should be consulted before doing any asana.\u00a0<\/li>\n<\/ul>\n\n\n\n<p>With the guidance of a qualified and experienced yoga teacher\/yoga expert, we can access and analyse the risk factors and continue to practice exercise with precautions.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote doc-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>Let me tell you about another benefit of Utkatasana. It might have the potential to relieve painful afflictions in the joints of the feet and fingers. By practising this yoga pose, individuals may experience alleviation of discomfort and find relief in the above specified areas<sup><a href=\"https:\/\/www.indianculture.gov.in\/ebooks\/yogasana-vijnan-science-yoga\" target=\"_blank\" rel=\"noreferrer noopener\">7<\/a><\/sup>.<\/p>\n<cite><strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/pharmeasy.in\/legal\/editorial-policy\/dr-rajeev-singh-70\" target=\"_blank\" rel=\"noreferrer noopener\">Dr. Rajeev Singh, BAMS<\/a><\/span><\/strong><\/cite><\/blockquote>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Utkatasana, or chair pose, is a powerful yoga pose that may help balance and structural strengthening. It may also have benefits in improving eye-hand coordination and improving pregnancy outcomes. It may also benefit other minor conditions like shoulder stiffness and minor leg and foot deformities. However, this asana, like any yoga, must be performed under proper guidance.<\/p>\n\n\n\n<p><strong><em>Also Read: <a href=\"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-kukkutasana-and-how-to-do-it\/\" target=\"_blank\" rel=\"noreferrer noopener\">Benefits of Kukkutasana (Cockerel Pose) and How to Do it By Dr. Ankit Sankhe<\/a><\/em><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><strong>Frequently Asked Questions (FAQs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1670239590235\"><strong class=\"schema-faq-question\"><strong>What are the benefits of chair yoga poses for seniors?\u00a0<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Utkatasana can benefit senior citizens in multiple ways. When included in a study with a yoga intervention program, it was observed that it may have contributed to developing balance, a sense of awareness and strengthening of muscles in senior citizens that help them to keep upright<sup><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1670239600228\"><strong class=\"schema-faq-question\"><strong>Why is utkatasana also called fierce pose yoga or powerful posture?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">The name utkatasana is derived from Sanskrit <em>Utkat<\/em> means Intense\/Powerful while <em>Asana<\/em> means Posture\/Pose. Thus, it is also called powerful pose or fierce pose yoga.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1670239620578\"><strong class=\"schema-faq-question\"><strong>Is utkatasana suitable for patients suffering from osteoarthritis?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">Studies indicate that the Chair pose asana or utkatasana should be included in knee strengthening exercise programs. Compared with other standing yoga postures, it may be a more suitable choice for those with symptomatic knee osteoarthritis. This is because it might strengthen the quadriceps and possibly minimise the knee adduction moment (the movement acting on the knee joint)<sup><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.\u00a0<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1670239816896\"><strong class=\"schema-faq-question\"><strong>What are the general precautions to be followed while performing utkatasana?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">When practising utkatasana, you must follow the steps correctly. Further, you must ensure that your knees are pointing straight ahead, press the shoulders down and back and focus on an opposite point. It is important to perform yoga correctly to avoid injuries<sup><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a><\/sup>.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1670239843978\"><strong class=\"schema-faq-question\"><strong>Does yogasana intervention including utkatasana affect sedentary women\u2019s hand-eye coordinative ability?<\/strong>\u00a0<\/strong> <p class=\"schema-faq-answer\">The studies show that significant yoga asana intervention including utkatasana might significantly affect the hand-eye coordinative ability of younger sedentary women group<sup><a href=\"https:\/\/www.journalofsports.com\/pdf\/2022\/vol7issue1\/PartA\/7-1-8-457.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a><\/sup>.<\/p> <\/div> <\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"References\"><\/span><strong>References<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ol>\n<li>Half yearly Journal of Morarji Desai National Institute of Yoga, 2022. Yoga Vijnana \u2013 The Science and Art of Yoga. 1(2), pp.1-59. [Internet]. 2021 [cited 27 Sep 2022] Available from: <a href=\"https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.academia.edu\/38172246\/A_THESIS_OF_COMPILATION_OF_RESEARCH_PAPERS_ARTICLES_and_WORK_DONE_BY_DR_AB_BHAVANANI<\/a><\/li>\n\n\n\n<li>Anilkumar A, KT A, Sajan S, KA S. Pose Estimated Yoga Monitoring System. Available at SSRN 3882498. 2021 Jul 8. [Internet]. 2021 [cited 27 Sep 2022] Available from:\u00a0 <a href=\"https:\/\/papers.ssrn.com\/sol3\/papers.cfm?abstract_id=3882498\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/papers.ssrn.com\/sol3\/papers.cfm?abstract_id=3882498<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Kanjirathingal JP, Mullerpatan RP, Nehete G, Raghuram N. Effect of yogasana intervention on standing balance performance among people with diabetic peripheral neuropathy: A pilot study. International Journal of Yoga. 2021 Jan;14(1):60. [Internet]. 2021 [cited 27 Sep 2022]\u00a0 Available from: <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023438\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8023438\/<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Liu AM, Chu IH, Lin HT, Liang JM, Hsu HT, Wu WL. Training benefits and injury risks of standing yoga applied in musculoskeletal problems: lower limb biomechanical analysis. International journal of environmental research and public health. 2021 Aug 9;18(16):8402. Available from: <a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.mdpi.com\/1660-4601\/18\/16\/8402<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Mahara, A. and Mitra, D. Effect of asanas on eye-hand coordinative ability of sedentary women.\u202fInternational Journal of Physiology, Nutrition and Physical Education, 2022 7(1), pp.21-23. [Internet]. 2022 [cited 27 Sep 2022] Available from: <a href=\"https:\/\/www.journalofsports.com\/pdf\/2022\/vol7issue1\/PartA\/7-1-8-457.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.journalofsports.com\/pdf\/2022\/vol7issue1\/PartA\/7-1-8-457.pdf<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Karthiga K, Pal GK, Dasari P, Nanda N, Velkumary S, Chinnakali P, Renugasundari M, Harichandrakumar KT. Effects of yoga on cardiometabolic risks and fetomaternal outcomes are associated with serum nitric oxide in gestational hypertension: a randomized control trial. Scientific Reports. 2022 Jul 12;12(1):1-23. [Internet]. 2022 [cited 27 Sep 2022]\u00a0 Available from: <a href=\"https:\/\/link.springer.com\/content\/pdf\/10.1038\/s41598-022-15216-4.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/link.springer.com\/content\/pdf\/10.1038\/s41598-022-15216-4.pdf<\/a>\u00a0\u00a0<\/li>\n\n\n\n<li>Brahmachari D. Yog\u0101sana Vij\u00f1\u0101n: The science of yoga [Internet]. Bombay: Asia Publishing House; 1970 [cited 2026 Feb 18]. Available from: <a href=\"https:\/\/www.indianculture.gov.in\/ebooks\/yogasana-vijnan-science-yoga\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.indianculture.gov.in\/ebooks\/yogasana-vijnan-science-yoga<\/a><\/li>\n<\/ol>\n\n\n\n<p><strong><em>Disclaimer<\/em><\/strong><em>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em><\/p>\n\n\n\n<p><em>Links and product recommendations in the information<\/em> <em>provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products\/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any change<\/em><\/p>\n<\/body><\/html>\n<div class=\"pld-like-dislike-wrap pld-custom\">\r\n    <div class=\"pld-like-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-like-trigger pld-like-dislike-trigger  \" title=\"Likes\" data-post-id=\"164593\" data-trigger-type=\"like\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132143\/like.png\" alt=\"Likes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-like-count-wrap pld-count-wrap\">2    <\/span>\r\n<\/div><div class=\"pld-dislike-wrap  pld-common-wrap\">\r\n    <a href=\"javascript:void(0)\" class=\"pld-dislike-trigger pld-like-dislike-trigger  \" title=\"Dislikes\" data-post-id=\"164593\" data-trigger-type=\"dislike\" data-restriction=\"cookie\" data-already-liked=\"0\">\r\n                            <img src=\"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2024\/08\/12132208\/dislike.png\" alt=\"Dislikes\" \/>\r\n            <\/a>\r\n    <span class=\"pld-dislike-count-wrap pld-count-wrap\">1<\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Yoga is getting popular recently as an affordable and convenient means of achieving fitness goals. Vast literature also highlights the importance of yoga in our lives; we can say that people commonly lack proper understanding and knowledge of the subject. We need to put out efforts to establish the applicability of the age-old ancient [\u2026]","protected":false},"author":99,"featured_media":166176,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[6299],"tags":[9598,9601,9599,2371,9597,9600,9604,9603,9602,3013,8666],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/blog-images-1.pharmeasy.in\/blog\/production\/wp-content\/uploads\/2022\/10\/05114442\/21.jpg"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/164593"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=164593"}],"version-history":[{"count":17,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/164593\/revisions"}],"predecessor-version":[{"id":272968,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/164593\/revisions\/272968"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/166176"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=164593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=164593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=164593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}