CHAIR POSE
Utkatasana, like vrksasana, uses the concept of simultaneous ascent and descent. Several actions within the pose create this effect. Flex the hips to tilt the pelvis forward. Counteract this by engaging the buttocks muscles to tilt the pelvis downward from the back (into retroversion). Press the feet down evenly, beginning at the heels and then spreading the weight across the soles of the feet; squeeze the knees together. You will find this brings stability and balance to the pose. The combination of these actions creates the downward force of the lower body that is felt in Utkatasana. Ascend the upper body by activating the erector spinae and quadratus lumborum to lift the torso. Draw the shoulder blades toward the midline and down the back to open the chest upward. Raise the arms and straighten the elbows. Polish the pose by gently engaging the rectus abdominis to counteract any bulging forward of the ribcage.
BASIC JOINT POSITIONS
Begin with the hands on the hips to lower the center of gravity. Draw the shoulder blades toward the midline of the back to open the chest. Bend the knees, and activate the adductor muscles to squeeze the inner knees together. Balance the forward and backward tilt of the pelvis and spread the weight of the body across the soles of the feet. Begin with more weight in your heels, so that gravity is directed through the center of the ankles rather than forward on the feet. Then raise the arms overhead, draw the shoulders down the back to free the neck, and tilt the head back to look up at the hands. You can use a chair to stretch the shoulder extensors. Place the elbows on the chair as shown, flex the trunk, and holding this position, press the elbows into the chair to create a facilitated stretch. Relax and flex the trunk deeper to open the shoulders. Then take Utkatasana and note how you can raise the arms further overhead.
STEP 1 Activate the psoas and pectineus muscles to flex the hips. Bend the knees and stabilize the lower body by engaging the quadriceps. Note how one of the heads of the quadriceps, the rectus femoris, synergizes the hip flexors. This is because the muscle is polyarticular (it crosses more than one joint) and originates from the front of the pelvic bone. Visualize the rectus femoris in action in order to engage it.
STEP 2 Squeeze the knees together by activating the adductor group of muscles on the inner thighs. The more anteriorly placed muscles, the adductors longus and brevis, also help to tilt the pelvis forward.
STEP 3 Activate the gluteus maximus to tilt the pelvis downward and back, counterbalancing the forward tilt of the pelvis created by the hip flexors. Notice the gluteus minimus. This muscle synergizes flexion of the hips in this position. Lift the torso by contracting the erector spinae and quadratus lumborum.
STEP 4 Lift the arms by activating the anterior (front) portion of the deltoids. Straighten the elbows by contracting the triceps, and externally rotate the shoulders by activating the infraspinatus. Engage the pectoralis minor and serratus anterior muscles (as in Tadasana) to expand the chest upward. Tilt the head back.
STEP 5 Complete the pose by contracting the rectus abdominis. This draws the ribcage down, stretching the intercostal muscles. It also increases intraabdominal pressure and creates an “air bag” effect to stabilize the spine. Activate the muscles of the pelvic floor to create mula bandha. You can augment the force of contraction of the bandha by squeezing the knees together while engaging the muscles of the pelvic diaphragm. This action is referred to as recruitment.
