Kursiasana (Chair Pose) steps and benefits||Utkatasana precautions

Kursiasana steps and benefits

Kursiasana steps and benefits-

Friends, today I am going to tell you the best yoga poses. This pose gives strength to the major parts of your body such as knees, hips, and shoulders.

Guys if you want to make your body strong and powerful, then you must do this pose.

Now I am going to tell you the name of this pose. Guys the name of this pose is Kursiasana or Utkatasana.

Friends, this pose is very beneficial for your body, this pose has the power to dissolve the biggest disease in some time.

The position of our body in this pose looks like a chair, so we also call it the chair pose.

Today, I will tell you in detail about Kursiasana steps and benefits.

Utkatasana History-

English Name-         Chair Pose

Hindi Name-             Kursiasana

Sanskrit Name-         Utkatasana

It is mainly formed when we add two words.

Kursi-     Chair

Asana-    Pose

When we combine these two words then kursiasana will form.

How to Do Chair Pose-

Preparatory Pose-

Guys, this pose is a bit tough for beginners. If we start this yoga without any preparation, then we are at risk of getting hurt.

To prepare the body for Yoga, we can do Padhastasana, Trikonasana, and Tadasana.

Also, Read- Face yoga exercise

 Utkatasana Steps-

1) First Stand upright and the difference between the two legs should be equal.

2) Your back should be straight and your face should be forward.

3) Now raise both your hands up to shoulder height. There should be an equal distance between your two hands.

4) Now fold your body from the knees, and distribute the entire weight of your body on the knees and hips.

5) Your spine should be straight. Now you will look like a chair.

6) Now slowly take the breath in and let it out slowly.

7) Stay in this state according to the power of your body, if you feel uncomfortable then leave this pose at that time.

8) Finally leave this pose slowly.

Follow up Poses-

1) Naukasana

2) Bhujangasana 

3) Gomukhasana


1) Beginners-                 30 to 45 seconds

2) Intermediate-            1 to 2 minutes

3) Expert-                         3 minutes

 Chair Pose Beginners Tips-

We can have 2 problems while doing this pose.

The first problem is how long we can keep our hands in the air. Friends, in the beginning, you will have a problem, for this, you will have to practice a lot.

First, you can keep your hands in the air for 5 seconds, then 10 seconds.

The second problem is to bend the knees, it also has a direct solution, slowly practice bending the knees.

 Utkatasana Variations-

1) Utkatasana Namaste Hands-

This pose is similar to the original pose, the only difference is we join both palms to make the namaskar position and position our leg is similar to the original pose.

2) Standing Wall Squat Pose-

This is quite a useful pose for those who have back problems. in this pose, we use a wall to support our backs and bend our knees.

3) Utkatasana Variation Eagle Arms-

This pose is a mixture of the Garudasana and the chair pose. Our lower body looks like a chair pose and our upper body twists our hand so it looks like a chair pose.

Kursiasana Benefits-

1) Friends, if your knee is weak then I would advise you to practice this pose, it makes the knees strong.

2) If you are a player or for some reason, your knee is hurt due to which your knee is weakened. Continuous practice of this pose will give your knees back the same strength.

3) This pose makes your hip and shoulder muscles strong and flexible.

4) Kursiasana increases the circulation of blood in the body, which cures skin problems, heart problems, and kidney problems.

5) This posture increases the strength of the internal organs of the stomach. Improves digestive power and relieves gas problems.

6) By doing this pose, you do not have the problem of Anxiety and Stress.

7) This Pose Improves Your Memory Power and Concentration

Utkatasana precautions -

1) If you have more problems with pain in the knees, shoulders, and hips then do not practice this pose.

2) Do not practice this pose more than your body's capacity. If you are a beginner, then practice is 2 to 3 times only.

3) This posture should be done on the advice of a doctor by cervical and hernia patients.

4) It is necessary to do this yoga under the supervision of a physical trainer because not doing so is more likely to cause injury.

5) Heart patients should also not do this pose.

6) Pregnant women should not do this asana.

Final words on Kursiasana steps and benefits-

Friends Utkatasana is an advanced yoga pose. This pose develops physical and mental strength and parity.

If you follow my advice, you must do this pose. It has outstanding effects on your body.

Hope you have liked Kursiasana steps and benefits very well.

Questions and answers related to Kursiasana -

Q1)- What is Kursiasana?

Ans - Kursiasana is an Advanced level yoga in which our body posture looks like a chair.

Q2) - Important Benefits of Kursiasana?

Ans -  The main benefit of Kursiasana is it strengthen your hands, Shoulder, and knee.

Q3) Who should not do Kursiasana?

Ans - A person who has pain in his knee should not do this pose.

Q4) Should children do this pose?

Ans - Children can do this pose under the supervision of a Yoga Instructor or their Guardian.

Q5) What is the Ideal Duration of Kursiasana Pose?

Ans - You should do a Kursiasana pose for at least 30 to 40 seconds.

Q6) Should Pregnant Women do this pose?

Ans - No, Pregnant Women Should Avoid this, it's not good for her and the child.

Q7) What does the chair pose symbolize?

Ans - This pose symbolizes authority and strength.

Q8) What are the benefits of Kursiasana?

This pose improves your strength and flexibility

Also, Read - 8 Secret Yoga For Hair Fall Control And Growth

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