Utkatasana - Chair Pose

Utkatasana (translation: powerful pose) also known as chair pose is a beautiful pose to build strength, balance and stability. It appears as someone is sitting in an imaginary chair. The muscles that are strengthened include the hamstrings, quadriceps, glutes, and the erector muscles behind the knees. The arms and the core also need to be stabilized. The Bandhas also known as locks that work in this pose are Moola Bandha (root Lock) and Uddiyana Bandha (Abdominal Lock). Eyes are gazing to the heavens, biceps are framing the ears, pelvis is slightly tilted, and "lift the corners of the lips" (lifting the corners of the lips is a cue from the Sutras of Ambriali). It is very important to have a joyful expression on your face in this pose, and squat as deep as comfortably possible, without allowing the knees to extend beyond the line of the ankles. "Be the happiest Chair you can be" ~ The Sutras of Ambriali