Chair Pose – Utkatasana
You are in: Yoga Poses > Chair Pose
Benefits
Strengthens both the legs and the spine
Stretches the shoulders and chest.
Contraindications
Headaches, insomnia
Low blood pressure
Tips and Pointers
If you are having trouble holding this pose, position yourself against a wall. When you bend into the position your tailbone should just touch the wall for support.
Modifications
For beginners, you can use the wall for support. Also try to bring your thighs close to parallel with the floor if you are able.
To advance the pose, place a thick book or a block between your thighs. If you squeeze something like this during the pose, it will help strengthen your thighs.
Other Similar Poses
The Mechanics of the Pose
- Begin in Tadasana, Mountain Pose.
- Breathing in, raise your arms above your head so they are perpendicular to the floor.
- Face your palms inward, or join your palms.
- Exhale and bend your knees until your thighs are almost parallel with the floor.
- Keep your shoulder blades firm and keep your lower back long.
- Hold for 30 seconds to one minute.
- To come out of the pose inhale as your straighten your knees
- Exhale as your release your arms to your sides.
Return to Yoga Poses main page
Looking for a specific pose? Try Yoga Poses Library – an alphabetical list of all yoga poses on this site. We are adding new poses daily.
