Chair Pose

Utkatasana

Chair Pose

What is Chair Pose?

Chair pose, or utkatasana, is a powerful standing yoga asana that requires balance, stability and strength. The arms extend upward alongside the ears, while the knees bend as if sitting on a chair.

Instructions

  1. Begin in mountain pose, with your big toes touching.
  2. Inhale, bend your knees slightly and raise your arms above your head.
  3. Draw your shoulder blades down and your navel in (do not collapse into the lower back).
  4. Lift your chest, lifting through your heart.
  5. Breathe as you hold the pose.

Cautions

  • Use caution with recent or chronic injury to the back, hips, knees or shoulders

Benefits of Chair Pose

  • Strengthens the legs, spine, and ankles
  • Opens the chest and shoulders
  • Reduces flat feet

Chair Pose Details

Sanskrit Name
Utkatasana
Pronunciation
OOT-kah-TAHS-anna)
Pose Level
Beginner
Yoga Type
Ashtanga Yoga, Hatha Yoga
Drishti
Bhrumadhye (Third Eye)
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