Chair Pose (Utkatasana)

by Bob

It may sound very comfortable and easy to sit on a chair, but it can be challenging to sit on an imaginary chair. This is what the Utkatasana or the Chair pose does. Utkatasana means an intense posture or an assertive posture. This pose is somewhat challenging but has its benefits, as it tends to work the body inside and out.

Aside from strengthening your legs, this powerful pose helps stimulate your heart and improve your diaphragm’s health. When you practice it regularly, it not only opens your chest and arms but also tends to increase your physical endurance.

Utkatasana instructions

  • You can start in the Mountain pose or the Tadasana. As your knees are bend, exhale, and move your hips as if you are sitting down on a chair. Support your lower back by drawing the lower abdomen in and up.
  • Rather than the knee forward, send your hips back so that you are able to see your toes easily.
  • As you are to raise the arms around the ears, try to inhale by softening your shoulders.
  • While sitting lower for around 5 to 10 breaths, try to reach higher.
  • In order to come back to the Tadasana pose, exhale to strengthen your legs as you press your feet down. In the end, bring your arms down to the sides.

Utkatasana benefits

We can understand the chair pose from the fact that one actually mimics the position of sitting on a chair. Therefore, if you are planning to tone your tired legs, Utkatasana can undoubtedly bring out your fierce side. The following are the chair pose benefits.

  • One of the most significant Utkatasana benefits is that your thighs and ankles get strengthened, while the shoulders, hips, butt, and back are toned. Utkatasana also stretches your shins and Achilles tendons, and this can be therapeutic for the flat feet.
  • Your chest is opened, and the shoulders are stretched with the help of Utkatasana. This also tones your heart and the digestive organs.
  • Your heart rate automatically starts to increase when you hold this pose for several breaths while stimulating the metabolic and circulatory systems. Chair pose also builds heat in your body very quickly.
  • By practicing Utkatasana regularly, you can build your stamina and endurance, which also tones your nervous system. Utakatasana is often practiced a lot of times during the Vinyasa, Ashtanga, and Power yoga classes because it is part of the Sun Salutation Sequence.
  • Chair pose is also considered a functional exercise because you require balance and strength in performing the daily tasks, even if you want to get out of the real chair.


Your legs, arms, and torso will be strengthened when you will practice Utkatasana or the Chair pose. When you hold it for extended periods of time, you will be building stamina, mental determination, and endurance. Maintain your correct alignment, try to take it slowly, and make sure that you can find the modification or variation that will work best for you.


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