Standing
Chair Pose
Utkaṭāsanaउत्कटासन· oot-kuh-TAH-suh-nuhfierce / powerful posture (utkaṭa = fierce)
Utkatasana (Chair Pose) is a standing pose where you bend the knees and sink the hips as if sitting into an invisible chair, arms reaching up. It builds strong legs, a stable core and good posture — a strong foundation that supports the hips and protects the lower back.
Step by step
- 1
Stand and set the feet
Stand with feet together or hip-width apart, grounding evenly through the feet.
- 2
Sit back and down
On an exhale, bend the knees and sit the hips back and down, as if lowering into a chair. Keep the weight in the heels.
- 3
Lengthen and reach
Lengthen the spine and reach the arms up alongside the ears, drawing the lower ribs in so the lower back stays long, not overarched.
- 4
Hold and rise
Hold for several breaths, knees tracking over the toes, then press through the heels to straighten the legs and lower the arms.
Benefits
- Strengthens the thighs, glutes and calves
- Builds a strong, stable foundation and better posture
- Stabilises the hips and helps protect the lower back
- Engages the core and builds stamina
Common mistakes
- Letting the knees collapse inward
- Overarching the lower back as the arms lift
- Putting the weight in the toes instead of the heels
Modifications & variations
- Keep the hands at the heart instead of overhead
- Sit less deeply to start
- Practise with the back against a wall for feedback
Related poses
Video transcriptIn this session, Sanjana Prasad demonstrates the basic chair pose, Utkatasana, focusing on proper alignment with weight on the thighs.
Namaste. Welcome back to Yoga & You. This is Sanjana Prasad, a freelance yoga instructor based in Chennai. In this video, I am going to be demonstrating the basic chair pose, Utkatasana. This posture is great to tone your leg muscles, basically your thigh muscles, and also great for your lower back if done correctly. So let's see how to do this posture.
Stand up tall and nice. Take a few deep breaths once you are ready. Gently bring your butt back, and if you begin to bend your knees lightly, and raise your arms all the way up as you inhale, and make sure you have a normal deep breath.
So in Utkatasana, the chair pose, your body weight should be onto your thighs instead of your knees. So make sure your knees are getting sore and burnt so that the posture is effective on your back and onto your thighs.
Stay in this posture for quite a few breaths, and once you are ready, gently inhale and stand up tall and nice, and relax.
Frequently asked questions
- Is Chair Pose good for the knees?
- Well-aligned Chair Pose strengthens the muscles that support the knees. Keep the knees tracking over the toes and reduce the depth if you feel any knee pain.
- Why is Utkatasana called 'fierce' pose?
- 'Utkata' means fierce or powerful — the pose looks simple but builds real heat and strength in the legs and core when held.
References
- B.K.S. Iyengar, Light on Yoga — Utkaṭāsana · Book — Alignment reference from the Indian Iyengar tradition.