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The best way to Do Chair Pose (Utkatasana)

How to Do Chair Pose (Utkatasana)

Primarily based on the English identify, you would possibly assume that the chair pose in yoga is as straightforward as sitting down in your favourite recliner. This pose (utkatasana in Sanskrit) mimics the place of sitting in a chair, however because the chair is lacking, you need to depend on the energy of your decrease physique to maintain from falling to the bottom.

In actual fact, the Sanskrit phrase “utkata” has a whole lot of meanings, together with fierce, highly effective, and awkward. (The precise translation of utkatasana is definitely “highly effective pose.”) And when completed accurately, utkatasana chair pose is all of these issues mixed, particularly if it’s held for a number of breaths.

Chair Pose (Utkatasana): Step-by-Step Directions

Right here’s easy methods to do utkatasana with correct kind, so you may get the entire advantages from it and progress in your yoga apply.


  • Stand in mountain pose (tadasana), so your toes are collectively and your heels are barely separated.

Stepping into the pose

  • On an inhale, elevate your arms above your head subsequent to your ears in order that your palms are going through each other. Then bend your knees to decrease your hips down and again, like you’re sitting in a child-sized chair.


  • Maintain your arms prolonged together with your shoulders press down and biceps by your ears. Maintain your chin barely tucked and your chest lifted to keep up a straight line by means of your backbone.
  • Bend your knees deeply in order that your thighs are parallel to the mat. Put your weight again into your heels, in order that you may raise all 10 toes.

Posture Ideas for Chair Pose

  • You probably have tight shoulders or lats, extending the arms will be tough. Simply attain your arms up so far as is feasible.
  • In case you look down, you must have the ability to see your toes in chair pose. In case you can’t, rock your weight again into your heels.
  • Pull your stomach button into your backbone, which can assist take the curve out of your decrease again.

The best way to Make Chair Pose Simpler

Woman Holds Easier Variation of Chair Pose | Chair Pose

  • Begin out with a wider stance (about hip width) and don’t bend your knees as a lot.
  • If reaching your arms overhead is tough, you may at all times attain straight out in entrance of you, or carry your palms collectively in a prayer place (Anjali Mudra) at your chest.

The best way to Make Chair Pose More durable

revolved chair pose (Parivrtta Utkatasana)

  • Add an higher physique twist for revolved chair pose (parivrtta utkatasana).
  • Bend your knees extra, so that you sit deeper into the pose.
  • As you attain your arms up alongside your ears, contact your palms collectively and gaze as much as the sky as you raise your chest.
  • Maintain the pose for a number of breaths.

Chair Pose Advantages

  • Strengthens your calves, hamstrings, quads, glutes, hip flexors, and core.
  • Challenges your stability and stability.
  • Helps enhance the vary of movement of your shoulder and higher again muscle tissues.



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