[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"main-navigation":3,"article-utkatasana-anleitung":60},{"id":4,"uid":5,"url":5,"type":6,"href":7,"tags":8,"first_publication_date":9,"last_publication_date":9,"slugs":10,"linked_documents":11,"lang":12,"alternate_languages":13,"data":14},"akuHuBEAACoA67wR",null,"navigation","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aox50hIAAC0AQPES&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22akuHuBEAACoA67wR%22%29+%5D%5D",[],"2026-07-06T11:38:01+0000",[6],[],"de-de",[],{"nav_items":15},[16,31,41,51],{"label":17,"level":5,"link":18,"target_link":29},"Yoga Übungen",{"id":19,"type":20,"tags":21,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"link_type":26,"key":27,"isBroken":28},"akuHwBEAACkA67wq","category",[],"yoga-ubungen","2026-07-06T11:38:02+0000","2026-08-09T23:06:15+0000","yoga-uebungen","Document","daeae874-a2a1-4e8f-9a8a-c6ef159d17ad",false,{"link_type":30},"Any",{"label":32,"level":5,"link":33,"target_link":40},"Meditation & Achtsamkeit",{"id":34,"type":20,"tags":35,"lang":12,"slug":36,"first_publication_date":9,"last_publication_date":37,"uid":38,"link_type":26,"key":39,"isBroken":28},"akuHvhEAACkA67wj",[],"meditation--achtsamkeit","2026-08-09T22:19:57+0000","meditation-achtsamkeit","b560acdf-fc8c-4b52-ab99-6bb5c8540049",{"link_type":30},{"label":42,"level":5,"link":43,"target_link":50},"Yoga Ernährung",{"id":44,"type":20,"tags":45,"lang":12,"slug":46,"first_publication_date":9,"last_publication_date":47,"uid":48,"link_type":26,"key":49,"isBroken":28},"akuHvBEAACwA67we",[],"yoga-ernahrung","2026-08-09T22:20:14+0000","yoga-ernaehrung","9afc973f-cbe9-4892-9fe1-c072600c99e0",{"link_type":30},{"label":52,"level":5,"link":53,"target_link":59},"Yoga Equipment",{"id":54,"type":20,"tags":55,"lang":12,"slug":56,"first_publication_date":9,"last_publication_date":57,"uid":56,"link_type":26,"key":58,"isBroken":28},"akuHuhEAACsA67wW",[],"yoga-equipment","2026-08-09T22:20:36+0000","d67bcbc4-3671-4410-b3b7-7789540db37d",{"link_type":30},{"id":61,"uid":62,"url":5,"type":63,"href":64,"tags":65,"first_publication_date":66,"last_publication_date":67,"slugs":68,"linked_documents":70,"lang":12,"alternate_languages":71,"data":72},"aoLQjRIAACwARQ5s","utkatasana-anleitung","article","https:\u002F\u002Fyogasoul.cdn.prismic.io\u002Fapi\u002Fv2\u002Fdocuments\u002Fsearch?ref=aox50hIAAC0AQPES&q=%5B%5B%3Ad+%3D+at%28document.id%2C+%22aoLQjRIAACwARQ5s%22%29+%5D%5D",[],"2026-08-17T09:16:55+0000","2026-08-24T11:40:58+0000",[69],"haufige-fehler",[],[],{"title":73,"category":74,"additional_categories":78,"author":94,"article_type":113,"vegan":28,"gluten_free":28,"ayurvedic":28,"raw":28,"level":114,"vinyasa":28,"hatha":28,"yin":28,"restorative":28,"scope":115,"teaser":116,"featured_image":121,"reading_time":128,"body":129,"stil_name":5,"tags":239,"meta_title":245,"meta_description":246},"Utkatasana (Stuhlhaltung): Schritt für Schritt richtig ausführen",{"id":19,"type":20,"tags":75,"lang":12,"slug":22,"first_publication_date":23,"last_publication_date":24,"uid":25,"data":76,"link_type":26,"key":77,"isBroken":28},[],{"name":17},"1a00a18b-32a5-4bf3-8025-ddd1e1534f54",[79,89],{"category":80},{"id":81,"type":20,"tags":82,"lang":12,"slug":83,"first_publication_date":84,"last_publication_date":85,"uid":83,"data":86,"link_type":26,"key":88,"isBroken":28},"anj5UBIAAC0ALzeZ",[],"asanas","2026-08-09T22:04:46+0000","2026-08-17T15:31:43+0000",{"name":87},"Asanas","b40cc804-addd-43f9-9c34-3b41c19e634c",{"category":90},{"id":81,"type":20,"tags":91,"lang":12,"slug":83,"first_publication_date":84,"last_publication_date":85,"uid":83,"data":92,"link_type":26,"key":93,"isBroken":28},[],{"name":87},"ffdb9da1-edbd-4911-b900-3ef1b6441c24",{"id":95,"type":96,"tags":97,"lang":12,"slug":98,"first_publication_date":99,"last_publication_date":99,"uid":98,"data":100,"link_type":26,"key":112,"isBroken":28},"anidPxIAAC0ALgLN","author",[],"alexander-bobrowski","2026-08-09T15:33:50+0000",{"name":101,"avatar":102},"Alexander Bobrowski",{"dimensions":103,"alt":5,"copyright":5,"url":106,"id":107,"edit":108},{"width":104,"height":105},2147,2640,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002FTarT3N6gLaL5wvKu_Alexander_Bobrowski_Profil.jpg?auto=format,compress","TarT3N6gLaL5wvKu",{"x":109,"y":109,"zoom":110,"background":111},0,1,"transparent","4511ae6d-1573-410b-8397-cd451c862719","Anleitung","Einsteiger","Einzelübung",[117],{"type":118,"text":119,"spans":120},"paragraph","Utkatasana, die Stuhlhaltung, ist eine isometrische Kraftübung, die schnell ins Schwitzen bringt. Sie taucht in fast jedem Sonnengruß-Flow auf und ist eine gute Standortbestimmung für die Kraft in Ober- und Unterschenkeln.",[],{"dimensions":122,"alt":5,"copyright":5,"url":125,"id":126,"edit":127},{"width":123,"height":124},1376,768,"https:\u002F\u002Fimages.prismic.io\u002Fyogasoul\u002Fd_OckBQWzmu9BqPw_Utkatasana_marco.png?auto=format,compress","d_OckBQWzmu9BqPw",{"x":109,"y":109,"zoom":110,"background":111},4,[130,140,214],{"variation":131,"version":132,"items":133,"primary":134,"id":138,"slice_type":139,"slice_label":5},"default","initial",[],{"content":135},[136],{"type":118,"text":119,"spans":137},[],"text_slice$eb3b87d8-1e03-4431-9679-a42f67e71e8b","text_slice",{"variation":131,"version":132,"items":141,"primary":142,"id":212,"slice_type":213,"slice_label":5},[],{"duration":143,"level":114,"sanskrit_name":144,"equipment":145,"intro":146,"benefits":147,"contraindications":158,"steps":162},"5–10 Atemzüge","Utkatasana",[],[],[148,152,155],{"type":149,"text":150,"spans":151},"list-item","Kräftigt Ober- und Unterschenkel, Gesäß und Rumpf",[],{"type":149,"text":153,"spans":154},"Wärmt den Körper auf",[],{"type":149,"text":156,"spans":157},"Schult Standfestigkeit",[],[159],{"type":118,"text":160,"spans":161},"Bei Knieproblemen die Beugung flacher halten · bei niedrigem Blutdruck Arme ggf. nicht ganz über Kopf strecken",[],[163,170,177,184,191,198,205],{"title":164,"description":165,"image":169},"Ausgangsstand",[166],{"type":118,"text":167,"spans":168},"Aus Tadasana die Füße hüftbreit oder geschlossen aufstellen.",[],{},{"title":171,"description":172,"image":176},"In die Knie gehen",[173],{"type":118,"text":174,"spans":175},"Knie beugen, Gesäß nach hinten unten schieben, als würdest du dich auf einen unsichtbaren Stuhl setzen.",[],{},{"title":178,"description":179,"image":183},"Gewicht verlagern",[180],{"type":118,"text":181,"spans":182},"Das Gewicht bleibt in den Fersen — die Knie schieben nicht über die Zehenspitzen hinaus.",[],{},{"title":185,"description":186,"image":190},"Oberkörper",[187],{"type":118,"text":188,"spans":189},"Der Rumpf bleibt lang, eine leichte Neigung nach vorne aus der Hüfte ist normal — kein Rundrücken.",[],{},{"title":192,"description":193,"image":197},"Arme",[194],{"type":118,"text":195,"spans":196},"Gestreckt neben den Ohren nach oben führen, Handflächen zeigen zueinander, Schultern sinken dabei bewusst weg von den Ohren.",[],{},{"title":199,"description":200,"image":204},"Blick",[201],{"type":118,"text":202,"spans":203},"Nach vorne oder leicht nach oben, je nachdem, wie sich dein Nacken dabei anfühlt.",[],{},{"title":206,"description":207,"image":211},"Halten",[208],{"type":118,"text":209,"spans":210},"5–10 Atemzüge halten, dann langsam über die Beine wieder aufrichten.",[],{},"how_to$db3baf82-38f1-4c04-b55f-3204456dfefa","how_to",{"variation":131,"version":132,"items":215,"primary":216,"id":238,"slice_type":139,"slice_label":5},[],{"content":217},[218,222,228,233],{"type":219,"text":220,"spans":221},"heading3","Häufige Fehler",[],{"type":149,"text":223,"spans":224},"Knie fallen nach innen — bewusst auf einer Linie mit den zweiten Zehen halten.",[225],{"start":109,"end":226,"type":227},22,"strong",{"type":149,"text":229,"spans":230},"Gewicht rutscht auf die Zehen — Fersen bleiben fest am Boden verankert.",[231],{"start":109,"end":232,"type":227},29,{"type":149,"text":234,"spans":235},"Unterer Rücken wird hohl statt der Rumpf aktiv zu bleiben — Bauchnabel sanft Richtung Wirbelsäule ziehen.",[236],{"start":109,"end":237,"type":227},57,"text_slice$868c7cc9-d872-429d-badc-291d9c3f7256",[240,242,243],{"tag":241},"Stehhaltungen",{"tag":87},{"tag":244},"Kraft","Utkatasana Anleitung – Stuhlhaltung richtig üben","Utkatasana Schritt für Schritt erklärt: Kniebeugung, Gewichtsverteilung und Armhaltung im Detail – mit den häufigsten Fehlern."]