How to Do a Chair Pose in Yoga

Here you can get information about How to Do a Chair Pose in Yoga. Chair pose, or Utkatasana, may be a pose that strengthens the shoulders, hips, glutes, and back while simultaneously stretching the Achilles tendon and the shoulders and chest.

It’s also believed to assist stimulate the muscles and organs in your abdomen, including the digestive tract and the heart.[1] Before you are trying to try to a chair pose you ought to properly stretch your muscles, including the shoulders, glutes, hips, and back. Ask your doctor before beginning yoga or the other physical conditioning activity.

Table of Contents

Steps to Chair Pose / Utkatasana

  • Stand erect together with your feet slightly apart.
  • Stretch your hands to the front with palms facing downwards. Don’t bend your elbows.
  • Bend the knees and gently push your pelvis down as if you’re sitting in an imaginary chair.
  • Be comfortable, or at least attempt to be! To urge a far better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
  • Make sure that you retain your hands parallel to the ground.
  • With awareness, sit straight and lengthen your spine. Relax.
  • Keep breathing and flip through the pages of the newspaper, enjoying national and international news.
  • Sink deeper into the chair by gradually going down, but make sure that your knees don’t transcend your toes.
  • Keep going down slowly, then sit down in Sukhasana (cross-legged posture). If you would like, you’ll lie on your back and relax.

Beginners’ tips for chair pose

  • Believe, squeezing your legs together as if they’re one to form them stronger. You’ll use a block or rolled up towel to practice this – imagine you’re squeezing it and also trying to shoot it out behind you as you internally rotate the thighs
  • However, you’ll also bring your feet wider apart to form your base a touch more stable if you would like to
  • Press firmly through the feet to make more lift within the upper body. Keep the load evenly distributed between the heels and therefore the balls of the feet
  • Practice the action within the legs first with your hands on your hips or the rear of a (stable) chair for support.


  • Strengthens and stabilizes the legs, ankles and feet
  • Strengthens the abdominal muscles and lower back
  • Opens and stretches the chest and shoulders
  • Improves confidence and focus
  • Utkatasana may be a great pose during which to practise Mula Bandha and Uddiyana Bandha which can create lightness and also tone the pelvic floor muscles and lower abdomen.

Modifications & Variations

Utkatasana are often a superb full-body strengthener when practised correctly. It can take a while to create up enough strength to carry the pose for quite a breath or two. Take it slowly and take care to not over-stress your knees or shoulders. To deepen or lighten the pose, try these simple changes to seek out a variation that works best for you:

  • If you’re having trouble balancing, stand together with your feet hip-distance apart. Work toward standing together with your feet together and thighs firmly pressing one another.
  • Women who are pregnant should stand with their feet as far apart as necessary for balance.
  • If you’ve got more shoulder flexibility, press your palms together overhead.
  • If your arms aren’t yet strong enough to take care of an overhead hold, extend your arms forward at shoulder-height instead. Reach directly forward through your fingertips. Practice this manner until you’ll straighten both arms and extend them overhead.
  • If you’ve got shoulder pain during this pose, bring your palms together in prayer position, resting your thumbs at your sternum. Press firmly across your palms and broaden across your collar bones.
  • It is often challenging to bring weight into the heels initially. To assist learn this weight distribution, practice the pose near a wall. Stand together with your back a couple of inches faraway from the wall. As you bend into the pose, your tail bone should be only slightly supported by the wall.
  • For a deeper challenge, lift onto the balls of your feet together with your knees bent. Extend your arms simple and sit your butt even lower toward your heels.
  • To extend your thigh strength and body awareness within the pose, squeeze a yoga block between your upper thighs.


  • Practice this pose within the range of your own ability and limits.


  • Don’t attempt this pose if you’ve got insomnia, low blood pressure, or a headache.
How to Do a Chair Pose in Yoga

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