Chair Pose Yoga – How To Practice (Utkatasana Pose)

By Sophia Estrada
Last updated: Dec 15, 2022
Chair pose Yoga

It may appear that sitting on a bench is simple and relaxing. However, pretending to sit in a chair might be difficult! In Utkatasana or Chair pose yoga, we do just that posture to reinforce leg and arm muscles. Utkatasana means “strong stance” in Sanskrit.

(Utkat = Intense, Strong; Asana = Posture/Pose; pronounced U-t-kat- asana).

To stay in this technique for longer, you need a little amount of willpower. Before you begin, make sure you’ve read the guidance about how to do chair pose.

How To Do Chair Pose Yoga in 10 Simple Steps

Detailed instructions

1. Stand up straight and your feet slightly.

2. Hands outstretched in front, palms down. Maintain a straight line with your elbows.

3. Bend your knees and gently press your pelvis down, as if you were sitting in a chair.4. Make an effort to feel at ease. Imagine reading a newspaper or working on a laptop while remaining sitting to get a better sense of the chair pose Utkatasana.

5. Keep your hands parallel with the ground.

6. Sitting straight and lengthening your spine with awareness is a good habit to get into and relax.

7. Continue to breathe and appreciate the inner and outer as you browse through the pages of the newspaper.

8. Gradually sink lower into the “chair”,  but make sure your knees don’t extend past your toes.

9. A more advanced form of this posture yoga can be used to elevate the health benefits of the pose. Bring your hands together at your heart like you’re praying after you’re in place. 

10. Twist to the right, maintaining the left elbow outside the right knee. You need to stay low and keep your knees pressed together. The next step is to go back to the middle and repeat the process on the opposite side.

11. Slowly descend to Sukhasana and then sit down (cross-legged posture). You are free to rest by lying down on your back.


If you have persistent knee discomfort, arthritis, or a sprained ankle; any knee trouble or damaged ligaments; or a headache or insomnia, do not perform this yoga pose.

In addition, during menstruation or if you have lower back pain, continue with caution and lower intensity.

Benefits of Chair Pose

Chair Pose benefits

Utkatasana chair pose tones and strengthens the shoulders, buttocks, hips, and back while reinforce the thighs and ankles. It stretches the Achilles tendons and shins and is said to help with flat feet. 

Utkatasana also extends and expands the chest and shoulders. It supports your digestive system as well as your heart. 

Holding this stance for several breaths stimulates the circulatory and metabolic systems, raising the pulse rate. It quickly generates a lot of heat in the body.

What’s more, Utkatasana improves endurance and stamina while also stimulating the nerve system.

Some Typical Examples

 The yoga chair pose is frequently done as part of the Sun Salutation sequence in Ashtanga, Vinyasa, and Power Yoga sessions.

It lengthens the back for both laypeople and yogis. The chair energizes the anterior and posterior spines. It’s also a good position for respiratory problems since it opens the chest and strengthens the spine. 

When you open your rib cage and chest, you give your lungs more breathing room while allowing the intercostals (the gap between your ribs) to expand. 

It’s an excellent position for persons who have or are suffering knee difficulties, as well as yoga practitioners. The quadriceps, which are the main supporter of the susceptible knee joint, will gain a lot of muscle in this yoga.

For athletes, the Utkatasana position works wonders, as it strengthens the quadriceps and delivers the advantages indicated. If you take a closer look at the stance, you’ll see that it resembles both a skiing position and a baseball fielder’s ready stance.


Chair pose yoga is a quick way to strengthen your legs, chest, and arms. Holding it for long periods of time will improve stamina, endurance, and mental toughness. 

Take it carefully, keep your alignment straight, and make sure you pick a version or tweak that suits you best. Then, as your yoga practice becomes intense and strong, reap the advantages!

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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