How To Do The Chair Pose And What Are Its Benefits : Utkatasana

How easy it is to sit on a chair! But when you sit on an imaginary chair, it could be quite challenging. This asana is all about sitting on that imaginary chair. Utkatasana translates into an intense or powerful pose. This asana is also called the Chair Pose, the Powerful Pose, the Awkward Pose, and the Fierce Pose.

What You Should Know Before You Do The Asana

This asana must be performed on an empty stomach. You must have your meals at least four to six hours before you practice yoga. You must also make sure that your bowels are empty. Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).


How To Do The Utkatasana : Step-by-Step Instructions

  1. Stand straight on your mat and place your feet slightly apart.
  1. Stretch your arms forward, ensuring that your palms are facing downwards. Your arms must be straight, and you must make sure not to bend your elbows.
  1. Gently bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair.
  1. Make yourself comfortable. To engage better in the pose, imagine reading a newspaper as you hold the pose. And as you do that, you must make sure that your hands are parallel to the floor.
  1. Be aware as you hold the pose, and keep your spine lengthened. Calm your mind and relax. Smile. Now hold the pose for up to a minute.
  1. Gently go down and sit in Sukhasana.


Utkatasana can build a lot of strength and stamina throughout the body when it’s done with correct alignment. Keep the following information in mind when practicing this pose:

  • Maintain a slight arch in your back.
  • Squeeze your thighs as close together as possible.
  • Bring your thighs as parallel to the floor as possible.
  • Draw your chest back and up, instead of reaching your torso forward.
  • Keep your weight in your heels. Shifting the weight forward can over-stress your knees and fatigue you quickly.
  • Remember to breathe smoothly and evenly throughout the pose! Your heart rate will increase, but if your breath becomes strained, ease up until you can breathe deeply again.

Beginner’s Tip

To help you stay in this pose, perform it near a wall. Stand with your back to the wall, a few inches away from the wall. Adjust your position relative to the wall so that when you bend into the position, your tailbone just touches and is supported by the wall.

Modifications & Variations

Variations for the “Chair Pose” are performed either to ease physical limitation of the practitioner or to go deeper into the pose.

  • While you bend your knees, raise the balls of your feet and bring your buttocks down onto your raised heels. Keep your arms extended forward and parallel to the floor and each other. The palms could be facing inward or down.
  • You can strengthen your thighs further by squeezing a thick book or block between them while performing the pose.
  • If you find it difficult to keep your heels rooted firmly to the ground roll or fold your mat a little until you can get your entire foot to touch the ground.

Benefits Of The Chair Pose

These are some amazing benefits of Utkatasana.

  1. Practicing this asana gives the hips, spine, and chest muscles a good stretch.
  2. The torso and lower back are strengthened.
  3. This asana tones the legs, especially the muscles in the knee, the ankles, and the thighs.
  4. Regular practice imparts a sense of balance in the body and great determination to the mind.
  5. This asana gives the abdominal organs a good massage and also stimulates the diaphragm and the heart.
  6. With regular practice, you could lose weight, especially from the buttocks.
  7. This asana strengthens your immune system and also helps relieve joint pains and back pains.

Preparatory Poses

Adho Mukha Svanasana

Follow-up Poses


Watch that intense power seep into your being as you simply master sitting on that imaginary throne of joy, health, and peace.

For Better Understanding Watch This Video

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