• TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Shopping
  • Nutrition
  • Nutrition
  • Life / Sports
  • International
  • healthifyme
  • Nutrition Facts

Fit And Fresh Zone

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    the-comfiest-recovery-shoes-make-foot-pain-a-thing-of-the-past
    The Comfiest Recovery Shoes Make Foot Pain a Thing of the Past
    August 29, 2025
    7-moves-trainers-never-skip-during-their-warm-ups
    7 Moves Trainers Never Skip During Their Warm-Ups
    August 27, 2025
    this-bodyweight-strength-move-can-stop-your-shoulders-from-hunching
    This Bodyweight Strength Move Can Stop Your Shoulders From Hunching
    August 25, 2025
    physical-therapists-swear-by-bosu-balls-for-better-workouts
    Physical Therapists Swear by BOSU Balls for Better Workouts
    August 25, 2025
    megan-roup-wants-you-to-be-a-little-more-selfish
    Megan Roup Wants You to Be a Little More Selfish
    August 25, 2025
  • Lifestyle
    LifestyleShow More
    bodi-lava:-slow-burn
    BODi LAVA: Slow Burn
    August 6, 2025
    10-foods-that-have-way-more-calories-than-you-think
    10 Foods That Have Way More Calories Than You Think
    July 28, 2025
    how-targeted-volume-training-solves-training-dysfunction-for-real,-lasting-results
    How Targeted Volume Training Solves Training Dysfunction for Real, Lasting Results
    June 6, 2025
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    25-minute-speed-train-de-joel-freeman
    25 Minute Speed Train de Joel Freeman
    May 27, 2025
  • Nutrition
    NutritionShow More
    how-compound-movements-can-help-you-bulk-up-&-build-muscle
    How Compound Movements Can Help You Bulk Up & Build Muscle
    August 12, 2025
    why-you-need-to-begin-your-day-with-a-high-protein-breakfast
    Why You Need To Begin Your Day With A High Protein Breakfast
    August 12, 2025
    how-brisk-walking-can-help-tone-your-lower-body-–-cardio-routines
    How Brisk Walking Can Help Tone Your Lower Body – Cardio Routines
    August 12, 2025
    world-heart-day-–-8-heart-healthy-snacks-that-you-can-munch-on!
    World Heart Day – 8 Heart Healthy Snacks That You Can Munch On!
    August 12, 2025
    world-heart-day-–-diet-tips-for-a-healthy-heart-–-healthifyme-blog
    World Heart Day – Diet Tips For A Healthy Heart – HealthifyMe Blog
    August 12, 2025
  • Privacy Policy
Reading: How to Do Chair Pose (Utkatasana)
Share
  • TRENDING
  • Fitness
  • Healthcare
  • Lifestyle
  • Shopping
  • Nutrition
  • Nutrition
  • Life / Sports
  • International
  • healthifyme
  • Nutrition Facts

Fit And Fresh Zone

SUBSCRIBE
  • Fitness
    FitnessShow More
    the-best-smith-machine-for-your-home-gym-in-2025-–-breaking-muscle
    The Best Smith Machine for Your Home Gym in 2025 – Breaking Muscle
    March 4, 2025
    strongest-pre-workout:-the-best-high-stim-picks-of-2025-–-breaking-muscle
    Strongest Pre-Workout: The Best High-Stim Picks of 2025 – Breaking Muscle
    March 3, 2025
    best-creatine-for-men-of-2025-–-breaking-muscle
    Best Creatine for Men of 2025 – Breaking Muscle
    March 3, 2025
    best-elliptical-machines-of-2025,-reviewed-by-fitness-experts-–-breaking-muscle
    Best Elliptical Machines of 2025, Reviewed by Fitness Experts – Breaking Muscle
    February 7, 2025
    the-best-power-rack-of-2025,-according-to-a-personal-trainer-–-breaking-muscle
    The Best Power Rack of 2025, According to a Personal Trainer – Breaking Muscle
    February 7, 2025
  • Healthcare
    HealthcareShow More
    the-comfiest-recovery-shoes-make-foot-pain-a-thing-of-the-past
    The Comfiest Recovery Shoes Make Foot Pain a Thing of the Past
    August 29, 2025
    7-moves-trainers-never-skip-during-their-warm-ups
    7 Moves Trainers Never Skip During Their Warm-Ups
    August 27, 2025
    this-bodyweight-strength-move-can-stop-your-shoulders-from-hunching
    This Bodyweight Strength Move Can Stop Your Shoulders From Hunching
    August 25, 2025
    physical-therapists-swear-by-bosu-balls-for-better-workouts
    Physical Therapists Swear by BOSU Balls for Better Workouts
    August 25, 2025
    megan-roup-wants-you-to-be-a-little-more-selfish
    Megan Roup Wants You to Be a Little More Selfish
    August 25, 2025
  • Lifestyle
    LifestyleShow More
    bodi-lava:-slow-burn
    BODi LAVA: Slow Burn
    August 6, 2025
    10-foods-that-have-way-more-calories-than-you-think
    10 Foods That Have Way More Calories Than You Think
    July 28, 2025
    how-targeted-volume-training-solves-training-dysfunction-for-real,-lasting-results
    How Targeted Volume Training Solves Training Dysfunction for Real, Lasting Results
    June 6, 2025
    proximamente-el-10-de-junio-:-25-minute-speed-train-de-joel-freeman
    Próximamente el 10 de junio : 25 Minute Speed Train de Joel Freeman
    May 27, 2025
    25-minute-speed-train-de-joel-freeman
    25 Minute Speed Train de Joel Freeman
    May 27, 2025
  • Nutrition
    NutritionShow More
    how-compound-movements-can-help-you-bulk-up-&-build-muscle
    How Compound Movements Can Help You Bulk Up & Build Muscle
    August 12, 2025
    why-you-need-to-begin-your-day-with-a-high-protein-breakfast
    Why You Need To Begin Your Day With A High Protein Breakfast
    August 12, 2025
    how-brisk-walking-can-help-tone-your-lower-body-–-cardio-routines
    How Brisk Walking Can Help Tone Your Lower Body – Cardio Routines
    August 12, 2025
    world-heart-day-–-8-heart-healthy-snacks-that-you-can-munch-on!
    World Heart Day – 8 Heart Healthy Snacks That You Can Munch On!
    August 12, 2025
    world-heart-day-–-diet-tips-for-a-healthy-heart-–-healthifyme-blog
    World Heart Day – Diet Tips For A Healthy Heart – HealthifyMe Blog
    August 12, 2025
  • Privacy Policy
Reading: How to Do Chair Pose (Utkatasana)
Share
  • Fitness
  • Healthcare
  • Lifestyle
  • Nutrition
  • Privacy Policy
Have an existing account? Sign In
© Foxiz News Network. Ruby Design Company. All Rights Reserved.
Fit And Fresh Zone > Blog > Lifestyle > How to Do Chair Pose (Utkatasana)
Lifestyle

How to Do Chair Pose (Utkatasana)

Pat Crawley
Last updated: March 22, 2024 8:40 pm
Pat Crawley
Share
4 Min Read
how-to-do-chair-pose-(utkatasana)
SHARE

How to Do Chair Pose (Utkatasana)

Based on the English name, you might think that the chair pose in yoga is as easy as sitting down in your favorite recliner. This pose (utkatasana in Sanskrit) mimics the position of sitting in a chair, but since the chair is missing, you have to rely on the strength of your lower body to keep from falling to the ground.

In fact, the Sanskrit word “utkata” has a lot of meanings, including fierce, powerful, and awkward. (The exact translation of utkatasana is actually “powerful pose.”) And when done correctly, utkatasana chair pose is all of those things combined, especially if it’s held for multiple breaths.

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

Here’s how to do utkatasana with proper form, so you can get all of the benefits from it and progress in your yoga practice.

Set up

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

Getting into the pose

  • On an inhale, raise your arms above your head next to your ears so that your palms are facing one another. Then bend your knees to lower your hips down and back, like you are sitting in a child-sized chair.

Alignment

  • Keep your arms extended with your shoulders press down and biceps by your ears. Keep your chin slightly tucked and your chest lifted to maintain a straight line through your spine.
  • Bend your knees deeply so that your thighs are parallel to the mat. Put your weight back into your heels, so that you could lift all 10 toes.

Posture Tips for Chair Pose

  • If you have tight shoulders or lats, extending the arms can be difficult. Just reach your arms up as far as is possible.
  • If you glance down, you should be able to see your toes in chair pose. If you can’t, rock your weight back into your heels.
  • Pull your belly button into your spine, which will help take the curve out of your lower back.

How to Make Chair Pose Easier

Woman Holds Easier Variation of Chair Pose | Chair Pose

  • Start out with a wider stance (about hip width) and don’t bend your knees as much.
  • If reaching your arms overhead is difficult, you can always reach straight out in front of you, or bring your hands together in a prayer position (Anjali Mudra) at your chest.

How to Make Chair Pose Harder

revolved chair pose (Parivrtta Utkatasana)

  • Add an upper body twist for revolved chair pose (parivrtta utkatasana).
  • Bend your knees more, so you sit deeper into the pose.
  • As you reach your arms up alongside your ears, touch your palms together and gaze up to the sky as you lift your chest.
  • Hold the pose for multiple breaths.

Chair Pose Benefits

  • Strengthens your calves, hamstrings, quads, glutes, hip flexors, and core.
  • Challenges your balance and stability.
  • Helps increase the range of motion of your shoulder and upper back muscles.

You Might Also Like

The Comfiest Recovery Shoes Make Foot Pain a Thing of the Past

7 Moves Trainers Never Skip During Their Warm-Ups

This Bodyweight Strength Move Can Stop Your Shoulders From Hunching

Physical Therapists Swear by BOSU Balls for Better Workouts

Megan Roup Wants You to Be a Little More Selfish

TAGGED:FitnessYoga
Share This Article
Facebook Twitter Email Print
Leave a comment Leave a comment

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

New Releases

- Advertisement -
Ad image

Trending Stories

38-shoe-deals-to-shop-during-amazon’s-prime-big-deal-days
Healthcare

38 Shoe Deals to Shop During Amazon’s Prime Big Deal Days

October 9, 2024
the-science-behind-employee-wellness-programs-|-boost-productivity-&-wellbeing
Nutrition

The Science Behind Employee Wellness Programs | Boost Productivity & Wellbeing

September 17, 2024
water-fasting:-is-it-worth-the-hype?-healthifyme
Nutrition

Water Fasting: Is It Worth The Hype?- HealthifyMe

April 18, 2024
sorbet-au-chocolat-et-a-la-menthe
Lifestyle

Sorbet au chocolat et à la menthe

July 1, 2024
ankur-gole’s-inspiring-transformation-story!-–-healthifyme-blog
Nutrition

Ankur Gole’s Inspiring Transformation Story! – HealthifyMe Blog

August 12, 2025
functional-training:-elevating-everyday-performance:-healthifyme
Nutrition

Functional Training: Elevating Everyday Performance: HealthifyMe

April 5, 2024

Follow US on Social Media

The following Terms and Conditions govern the use of Fit And Fresh Zone and are in place to protect everyone who uses the website. Health Fuel Zone d.o.o owner of Fit And Fresh Zone has the right to revise and update these Terms and Conditions at any time without prior notification; therefore, you should visit this page periodically to review these Terms of Use including the Terms of Use and Privacy Policy of our owner Health Fuel Zone d.o.o.

Fit And Fresh Zone

2024 © Proudly powered by Health Fuel Zone d.o.o. All Rights Reserved.

Welcome Back!

Sign in to your account

Lost your password?