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Utkatasana (oot-kah-TAH-sah-nah^[1]^{[needs IPA]}; Sanskrit: उत्कटासनम्; IAST: Utkaṭāsanam), Chair Pose,^[2] Fierce Pose,^[3]^[4] Hazardous Pose,^[5] Lightning Bolt Pose,^[6] Wild Pose,^[7] or in Bikram Yoga, Awkward Pose,^[8] is a asana.

Etymology

The name comes from the Sanskrit words utkata (उत्कट, utkaṭa) meaning "wild" or "frightening" or "above the usual" or "intense" or "gigantic" or "furious" or "heavy",^[9] and asana (आसन) meaning "posture" or "seat".^[10]

Description

This asana increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometricly to keep the normal curvature of the spine. The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.

Variations

Ardha Utkatasana (Half Chair Pose) and Parivrtta Ardha Utkatasana (Revolved Half Chair Pose).^[11]

References

^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 149. ISBN 9780028639703. Retrieved 11 April 2011.
^ "Yoga Journal - Chair Pose". Retrieved 2011-04-11.
^ "Utkatasana". Retrieved 2011-04-11.
^ Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 129. ISBN 9780982305508. Retrieved 11 April 2011.
^ Yogi Pranavananda (1 January 1997). Pure Yoga. Motilal Banarsidass Publ. p. 63. ISBN 9788120815087. Retrieved 11 April 2011.
^ Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 149. ISBN 9780028639703. Retrieved 11 April 2011.
^ "Utkatasana - AshtangaYoga.info". Retrieved 2011-04-11.
^ Choudhury, Bikram; Reynolds, Bonnie Jones; Goldstein, Julian (2000). Bikram's beginning yoga class. Jeremy P Tarcher/Putnam. p. 24. ISBN 9781585420209. Retrieved 11 April 2011.
^ "Utkatasana - AshtangaYoga.info". Retrieved 2011-04-11.
^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 9788170412939. Retrieved 9 April 2011.
^ Active Interest Media, Inc. (2004-09 - 2004-10). Yoga Journal. Active Interest Media, Inc. p. 73. ISSN 01910965 Parameter error in {{issn}}: Invalid ISSN.. Retrieved 11 April 2011. {{cite book}}: Check date values in: |date= (help)

External links

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[1] Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 149. ISBN 9780028639703. Retrieved 11 April 2011.

[2] "Yoga Journal - Chair Pose". Retrieved 2011-04-11.

[3] "Utkatasana". Retrieved 2011-04-11.

[Hirschl2010-4] Hirschl, Meta Chaya (2010). Vital Yoga: A Sourcebook for Students and Teachers. Prajna Publishing. p. 129. ISBN 9780982305508. Retrieved 11 April 2011.

[Pranavananda1997-5] Yogi Pranavananda (1 January 1997). Pure Yoga. Motilal Banarsidass Publ. p. 63. ISBN 9788120815087. Retrieved 11 April 2011.

[6] Budilovsky, Joan; Adamson, Eve (2000). The complete idiot's guide to yoga (2 ed.). Penguin. p. 149. ISBN 9780028639703. Retrieved 11 April 2011.

[7] "Utkatasana - AshtangaYoga.info". Retrieved 2011-04-11.

[ChoudhuryReynolds2000-8] Choudhury, Bikram; Reynolds, Bonnie Jones; Goldstein, Julian (2000). Bikram's beginning yoga class. Jeremy P Tarcher/Putnam. p. 24. ISBN 9781585420209. Retrieved 11 April 2011.

[9] "Utkatasana - AshtangaYoga.info". Retrieved 2011-04-11.

[Sinha1996-10] Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 9788170412939. Retrieved 9 April 2011.

[Inc.2004-11] Active Interest Media, Inc. (2004-09 - 2004-10). Yoga Journal. Active Interest Media, Inc. p. 73. ISSN 01910965 Parameter error in {{issn}}: Invalid ISSN.. Retrieved 11 April 2011. {{cite book}}: Check date values in: |date= (help)

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@@ Line 13: / Line 13: @@
 |publisher=Penguin
 |isbn=9780028639703
-|page=149}}</ref>{{needs-IPA}}; {{lang-sa|उत्कटासन}}; [[IAST]]: ''Utkaṭāsana''), '''Chair Pose''',<ref> {{cite web | url = http://www.yogajournal.com/poses/493 | title = Yoga Journal - Chair Pose | accessdate = 2011-04-11}}</ref> '''Fierce Pose''',<ref> {{cite web | url = http://www.yogaartandscience.com/poses/Standing%20Poses/utkat/utkat.html | title = Utkatasana | accessdate = 2011-04-11}}</ref><ref name="Hirschl2010">{{cite book
+|page=149}}</ref>{{needs-IPA}}; {{lang-sa|उत्कटासनम्}}; [[IAST]]: ''Utkaṭāsanam''), '''Chair Pose''',<ref> {{cite web | url = http://www.yogajournal.com/poses/493 | title = Yoga Journal - Chair Pose | accessdate = 2011-04-11}}</ref> '''Fierce Pose''',<ref> {{cite web | url = http://www.yogaartandscience.com/poses/Standing%20Poses/utkat/utkat.html | title = Utkatasana | accessdate = 2011-04-11}}</ref><ref name="Hirschl2010">{{cite book
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