Half Chair Pose

Last Updated: October 5, 2017

Definition - What does Half Chair Pose mean?

Half chair pose is a standing posture that is a modified and more challenging variation of chair pose.

Standing with the feet parallel, the knees bend lower than for chair pose. The arms reach up over the head and the torso leans forward so that it comes almost parallel to the ground.

Half chair pose is also known by its Sanskrit name, ardha utkatasana.

Half Chair Pose

Yogapedia explains Half Chair Pose

Half chair pose primarily builds lower body strength and power. Specific benefits include:

  • Increases strength in the hamstrings, quadriceps and gluteal muscles
  • Works the muscles of the back
  • Improves balance and stability
  • Stimulates the heart and diaphragm
Half chair pose can be modified by taking chair pose instead. A block can also be squeezed between the thighs to strengthen the legs more. Alternatively, the heels can be lifted to allow the hips to move lower and deeper into the squat.
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