Eka Pada Utkatasana, also known as Half Chair Pose or Ardha Utkatasana, stretches the hamstrings, quadriceps and gluteus muscles while stren
Eka Pada Utkatasana, also known as Half Chair Pose or Ardha Utkatasana, stretches the hamstrings, quadriceps and gluteus muscles while strengthens the legs core, ankles and foot.
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🧘♂️ Information:👉
1️⃣ Known as:👉 Eka Pada Utkatasana, Half Chair Pose, One Legged Chair Pose, Ardha Utkatasana, Standing Pigeon Pose, Whooping Crane Pose, Standing Figure Four Pose
2️⃣ Sanskrit name:👉 एक पाद उत्कटासन
3️⃣ IAST:👉 Eka Pāda Utkaṭāsana
4️⃣ Pronunciation:👉 eh-kuh pah-dah Oot-kah-TAHS-anah
5️⃣ Level:👉 Intermediate
6️⃣ Type:👉 Standing, balance, hip-opener
7️⃣ Focus:👉 Lower body, hips, core
8️⃣ Total time:👉 30 to 60 seconds
9️⃣ Drishti:👉 Forward
🔟 Chakra:👉 Svadisthana Chakra, Muladhara Chakra
💡 Indications:👉 Circulatory, respiratory, and metabolic system, hormonal functions, legs, core muscles, nervous system
💡 Counterposes:👉 Virasana (Hero Pose), Natarajasana (Dancers Pose), Setu Bandha Sarvangasana (Bridge Pose), Uttanasana (Standing Forward Fold Pose), Padahastasana (Gorilla Pose), Utthan Pristhanasana (Runners Lunge Pose)
💡 Preparatory poses:👉 Adho Mukha Svanasana (Downward-facing Dog Pose), Tadasana (Mountain Pose), Bhujangasana (Cobra Pose), Utkatasana (Chair Pose), Anjenayasana (Crescent Lunge Pose)
💡 Follow-up poses:👉 Parivrtta Utkatasana (Revolved Chair Pose), Garudasana (Eagle Pose), Eka pada Koundinyasana I (One-Footed Pose Dedicated to the Sage Koundinya I), Parsva Bakasana (Revolved Crow Pose), Ardha Matsyendrasana (Half Lord of the Fishes pose), Malasana (Garland Pose)
💡 Contraindications:👉 Hips, knees, spinal, or ankle injuries
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