Chair Pose, Utkatasana, (OOT-kah-TAHS-ah-nah)
utkat (fierce) + āsana (pose)
Also known as: Awkward Pose, Fierce Pose, Lightning Bolt Pose, Hazardous Pose, Wild Pose
Pose Type: Balancing, Standing, Strengthening
Difficulty: Beginner
Powerfully strengthen the muscles in your legs and core and develop your mental stamina with a decisive Chair Pose.
chair Pose Fundamentals
Chair Pose calls for full-body awareness and activation. You must unite and balance the strength of your legs, core, back, and upper body to hold a strong Chair Pose.
The Chair Pose is an asana that requires mental commitment. Tap into your inner mental strength to hold this pose powerfully. You’ll be surprised how much depth you can find in the Chair Pose.
You can always hold this pose for one second longer. You’ve got this. Shaky legs are a sign that your strength is developing.
chair Pose Benefits
Chair pose can be a real thigh burner and helps develop your balance by activating and
- building strength and flexibility in your hips, thighs, ankles, and shoulders.
- Over time the squat will also help to align and stabilize your knees while
- having your arms raised strengthens your core and the muscles between your ribs – improving breathing capacity.
- The Chair pose also helps you push back at your mental boundaries and self-imposed limitations.
How To Do The chair Pose: Step-By-Step
1. Beginning standing with feet hip distance apart extend your arms straight in front of you, parallel to the ground and slowly sink into to a seated position.
2. Tuck your sit bones under towards your pubic region and stretch your fingertips forward. Your torso should be tilted forward, back straight and knees above but not in front of your toes.
3. Keep your arms out in front of you, raise them up to the sky, or float them back into airplane arms- yogi’s choice.4. Sit deeper to intensify the stretch and pause for 3 deep breaths. Then slowly and with control rise back up to standing.
Chair Pose Variations
Revolved Chair Pose
Difficulty: Beginner
Revolve your Chair Pose for a gentle spinal twist, or send your arms out long behind you for a powerful Chair Pose with Airplane Arms.
Common Mistakes in Chair Pose
Knees drifting past the toes. While a small amount of forward knee travel is natural, excessive forward lean stresses the knee joint. Shift your weight back into your heels as if you are genuinely about to sit down in a chair behind you. You should be able to wiggle your toes in the pose.
Over-arching the lower back. Reaching the arms overhead tends to pull the rib cage forward and create a deep curve in the lower back. Counteract this by drawing your tailbone slightly down and engaging your lower abdominals. Keep your ribs knitted in.
Tips for Beginners
If holding the arms overhead is too tiring, bring your hands to prayer position at your chest or extend them forward at shoulder height instead. You can also start with a shallower sit and gradually deepen the bend as your quadriceps build strength. Practicing Chair Pose regularly builds significant lower body endurance and is excellent preparation for more demanding standing poses and balances throughout your yoga practice.
Related Poses
Preparatory Poses
Standing Half Forward Bend Pose
Counter Poses
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