How to Chair Pose – Utkatasana

Yoga is a great way to strengthen both your body and mind, leading to holistic health benefits. Utkatasana (aka Chair Pose) provides just that – strengthening core muscles while improving the functioning of our respiratory system and diaphragm! Beginners are encouraged to take their time with this posture. Roll out a mat beneath you for extra comfort as you slowly work on keeping hands close by. Soon enough, feel yourself basking in all its physical/mental rewards!

Chair Pose, also known as Utkatasana, is a standing pose that helps to strengthen the muscles of the legs and core. Here’s how to perform this pose:

  1. Stand with your feet hip-width apart and your arms by your sides.
  2. Inhale and lift your arms up towards the ceiling, keeping your palms facing each other.
  3. Exhale and bend your knees, lowering your hips as if you were sitting back into a chair.
  4. Keep your chest lifted and your shoulders relaxed as you hold the pose for a few deep breaths.
  5. To release the pose, inhale and straighten your legs, lowering your arms back down to your sides.

Remember to listen to your body and only go as far as you feel comfortable. With practice, you may be able to deepen the bend in your knees and hold the pose for longer periods of time.

If you don’t have a lot of experience performing the Chair pose, you can do it with a yoga block between your thighs. This will help you build strength and flexibility in your thigh muscles.

Chair pose is a powerful exercise that increases strength, flexibility and even confidence. To reap the full benefits of this asana, you should aim for 30-60 seconds per session while keeping your shoulders relaxed and head in line with your spine.

Keep your gaze level to prevent any strain on the neck muscles or upper back pain during practice; if necessary, use a wall for support or modify arm movements to customize it towards more comfortable posturing.

Remember though, those with medical conditions such as injury could find themselves worse off than before they started so be sure not to exceed limitations! Integrate Chair Pose into regular fitness regimes and marvel at its transformative effects!


Chair Pose Utkatasana / Canva
Chair Pose Utkatasana