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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๐งโโ๏ธ Information:๐
1๏ธโฃ Known as:๐ Eka Pada Utkatasana, Half Chair Pose, One Legged Chair Pose, Ardha Utkatasana, Standing Pigeon Pose, Whooping Crane Pose, Standing Figure Four Pose
2๏ธโฃ Sanskrit name:๐ เคเค เคชเคพเคฆ เคเคคเฅเคเคเคพเคธเคจ
3๏ธโฃ IAST:๐ Eka Pฤda Utkaแนญฤsana
4๏ธโฃ Pronunciation:๐ eh-kuh pah-dah Oot-kah-TAHS-anah
5๏ธโฃ Level:๐ Intermediate
6๏ธโฃ Type:๐ Standing, balance, hip-opener
7๏ธโฃ Focus:๐ Lower body, hips, core
8๏ธโฃ Total time:๐ 30 to 60 seconds
9๏ธโฃ Drishti:๐ Forward
๐ Chakra:๐ Svadisthana Chakra, Muladhara Chakra
๐ก Indications:๐ Circulatory, respiratory, and metabolic system, hormonal functions, legs, core muscles, nervous system
๐ก Counterposes:๐ Virasana (Hero Pose), Natarajasana (Dancers Pose), Setu Bandha Sarvangasana (Bridge Pose), Uttanasana (Standing Forward Fold Pose), Padahastasana (Gorilla Pose), Utthan Pristhanasana (Runners Lunge Pose)
๐ก Preparatory poses:๐ Adho Mukha Svanasana (Downward-facing Dog Pose), Tadasana (Mountain Pose), Bhujangasana (Cobra Pose), Utkatasana (Chair Pose), Anjenayasana (Crescent Lunge Pose)
๐ก Follow-up poses:๐ 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)
๐ก Contraindications:๐ Hips, knees, spinal, or ankle injuries
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