{{short description|Standing posture in hatha yoga}} thumb|right|Utkatasana
'''Utkatasana''' ({{langx|sa|उत्कटासन}}; {{IAST-hi1|Utkaṭāsana}}), '''Chair Pose''',<ref>{{cite web | url=http://www.yogajournal.com/poses/493 | title=Chair Pose |publisher=Yoga Journal | access-date=11 April 2011}}</ref> or fierce pose,<ref name="Groves Wei 2017">{{cite book|last1=Groves |first1=James |last2=Wei |first2=Marlynn |title=The Harvard Medical School Guide to Yoga: 8 Weeks to Strength, Awareness, and Flexibility |publisher=Da Capo Press |year=2017 |isbn=978-0738219363 |page=286}}</ref> is a standing asana in modern yoga as exercise.<ref name="The complete idiot's guide to yoga">{{cite book |last1=Budilovsky |first1=Joan |last2=Adamson |first2=Eve |title=The complete idiot's guide to yoga |url=https://books.google.com/books?id=b5pE8-Oyly0C|edition=2 |year=2000 |publisher=Penguin |isbn=978-0-02-863970-3|page=149}}</ref> It was a low squatting asana in medieval hatha yoga.<ref name="Sjoman 1999"/>
==Etymology and origins== [[File:Utkatasana in Sritattvanidhi by Mummadi Krishnaraja Wodeyar.png|thumb|upright|Utkatasana shown as a squatting pose in the 19th century ''Sritattvanidhi'']]
The name comes from the Sanskrit words {{lang|sa-Latn|utkaṭa}} ({{lang|sa|उत्कट}}) meaning "wild, frightening, above the usual, intense, gigantic, furious, or heavy",<ref name="Ashtanga">{{cite web | url=http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/utkatasana/ | title=Utkatasana | publisher=Ashtanga Yoga | access-date=18 January 2019 | archive-date=5 May 2011 | archive-url=https://web.archive.org/web/20110505102022/http://www.ashtangayoga.info/practice/asana-vinyasa-series/primary-series-yoga-chikitsa/item/utkatasana/ | url-status=dead }}</ref> and {{lang|sa-Latn|āsana}} ({{lang|sa|आसन}}) meaning "posture" or "seat".<ref name="Sinha1996">{{cite book |last=Sinha |first=S. C. |title=Dictionary of Philosophy |url=https://books.google.com/books?id=-zzRvh1fRzEC&pg=PA18 |date=1 June 1996 |publisher=Anmol Publications |isbn=978-81-7041-293-9 |page=18}}</ref>
The modern chair-like pose is said to originate with Krishnamacharya.<ref>{{cite web |title=Utkatasana {{!}} Chair Pose |url=http://akashayogaacademy.com/inspiration/teachings/asanas/chair-pose/ |publisher=Akasha Yoga Academy |access-date=1 January 2019}}</ref> An older version of the pose, with the yogin squatting lower down on to the heels in a posture close to Upaveshasana, is shown in the 19th century ''Sritattvanidhi''.<ref name="Sjoman 1999">{{cite book |last1=Sjoman |first1=Norman E. |author-link=Norman Sjoman |title=The Yoga Tradition of the Mysore Palace |publisher=Abhinav Publications |year=1999 |orig-year=1996 |isbn=81-7017-389-2 |pages=83, plate 17}}</ref>
==Description==
In Utkatasana, the knees are hips-width apart and bent. The hips are back, and the chest is forward. Both arms are above the head, in line with the ears.<ref name="YB">{{cite web |title=Chair {{!}} Utkatasana |url=http://www.yogabasics.com/asana/chair/ |publisher=Yoga Basics |access-date=18 January 2019}}</ref> The spine is elongated, and the sternum is lifted.<ref name="Groves Wei 2017" /> This pose is shaped like a lightning bolt and is said to be powerful and stimulating.<ref name="Groves Wei 2017" />
==Variations==
Ardha Utkatasana has the knees bent closer to a right angle so the thighs are more nearly parallel to the floor, and the body is inclined forwards closer to the thighs.<ref name="YJ">{{cite journal |last=Bauman |first=Alisa |title=Yoga Conditioning: Get a Leg Up |journal=Yoga Journal |url=https://books.google.com/books?id=4OkDAAAAMBAJ&pg=PA73 |year=2004 |issue=September/October 2004 |pages=71–77 |issn=0191-0965}}</ref>
Parivritta Utkatasana is the rotated variant; the hands are pressed together in front of the chest in Anjali Mudra, the lower elbow is pressed against the outside of the opposite knee, and the gaze is directed upwards.<ref name="YJ"/>
Utkata Konasana, Goddess Pose, has the legs wide apart, the feet turned outwards in line with the thighs, and the knees bent. The arms are usually raised with the elbows bent; variants have the arms straight up, or the hands may be held in Añjali Mudrā, prayer position in front of the chest.<ref>{{cite web |title=Utkata Konasana: Goddess Pose |url=https://www.gaia.com/article/goddess-pose-utkata-konasana |publisher=Gaia |access-date=16 October 2019}}</ref><ref>{{cite web |title=A Creative Sequence to Help You Navigate Tough Emotions: 7/16 Utkata Konasana |url=https://www.yogajournal.com/practice/creative-sequence-help-navigate-tough-emotions#gid=ci0207569fc01625bd&pid=hp_282_18518-final_fnl |publisher=Yoga Journal |date=17 March 2016}}</ref>
<gallery mode="packed" heights="185px"> File:Parivrtta-Utkatasana_Yoga-Asana_Nina-Mel.jpg|Parivritta Utkatasana with the hands in Anjali Mudra File:2007-08-24 Hawaii Shiva Rea.jpg|Shiva Rea demonstrating Utkata Konasana with a hand mudra </gallery>
==See also== *Pashasana, another squatting pose
==References== {{Reflist|30em}}
==External links== {{Commons category|Utkatasana}} * [http://www.yogawiz.com/blog/yoga-benefits/utkatasana-yoga-awkward-pose.html Benefits] * [https://www.yogacards.com/yoga-postures-2/Chair-Pose-utkatasana.html Illustrated Instruction] * [https://www.yogateket.com/blog/how-to-do-utkatasana-and-variations Variations with instructions]
{{Asana}} {{Yoga as exercise}} {{Hatha yoga}}
Category:Standing asanas Category:Medieval Hatha Yoga asanas Category:Core strength asanas