Utkatasana (Chair / Fierce Pose)
Learned: Asana Lab
See Manual Pages: 72, A-116, A-120
Where this can show up in class: Namaskars, Sutra 1, Peak Pada
This pose can be done in the following orientations: Standing.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine Crown |
Pelvis Feet |
Crown (if not upright) |
Core Arms (if raised) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Arms wider, elbows bent |
Goddess / Malasana Garudasana Galavasana Prep / Eka Pada Galavasana Prep Jathara Parivartanasana Parivrtta Utkatasana / Utkatasana with Anjali Mudra Twist Akuncanasana Apanasana Ashtangasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Wrist extension (if Anjali mudra) |
Quads Glutes Core (to stabilize) Arms (if raised) |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Feet too close together (hard on low back) | Feet slightly apart |
| Feet too far apart (can cause knee shearing) | Squeeze a block between thighs |
| Leaning forward | Shift weight slightly towards heels |
| Anterior or posterior tilt | Keep pelvis neutral; Add a little Urdhva Mukha Svanasana |
| Neck hyperextended | Neutral neck |