The Chair Pose

The chair pose is popularly termed as utkatasana in Sanskrit. This yogic posture is an excellent one to tone the lower part of your body. It works to strengthen your body muscles, including your arm as well as leg muscles. It strengthens your thighs, ankles, calves as well as your spine to the core. It also helps to stimulate your heart and diaphragm. It might be a little difficult in the beginning to balance your body but with time and practice, you will perfect it.

How to Perform the Pose

Step 1 – Start by standing in tadasana. While gradually inhaling, raise your arms at 90 degrees to the ground. Keep both your arms side by side while facing toward the inside or you might as well keep your palms joined.

Step 2 – While gradually exhaling bend your knees and try to keep your thighs parallel to the ground as much as possible. Your knees would lean outward over your feet and your torso will bend in the front over your upper leg until your torso forms a 90-degree angle with the top of your thigh. Ensure your inner thighs parallel to one another and gradually press the thigh bone downwards towards your heel.

Step 3 – While performing this posture firmly press the shoulder blades firmly against your back. For keeping your lower back straight take the tailbone down toward the ground as well as inward toward the pubis.

Step 4 – Stay in this pose for 30 seconds to around one minute. While coming out of the pose, make your knees straight with inhalation and strongly lift through your arms. Now, while exhaling release the arms to the sides and get back to tadasana. Repeat the steps and practice the pose for a few times. You can also increase the duration of the pose with time.


  • Extremely essential for the lower part of your body as it strengthens the spine, thighs, ankle as well as the calves.
  • It stretches your chest and shoulders.
  • It helps to reduce flat feet.
  • It helps in stimulating the heart, abdominal organs as well as diaphragm.

Mistakes and Contradictions

If you have a low blood pressure problem then avoid practicing the pose. Also, do not practice the pose if you are suffering from insomnia or a headache.

How to Perform the Pose Perfectly

In order to perform it with perfection get through with all the various steps. To help yourself longer in the pose, practice it close to a wall.

  1. Stand close to the wall with your back facing the wall.
  2. Keep your back a slight distance away from the wall.
  3. Adjust your standing position relative to the supporting wall so that when you bend and get into the position, your tailbone slightly touches the wall and gets its support.

Additionally, in order to rectify any of the errors, it is recommended that you practice the pose under the guidance of a professional yogic expert. This will help you master the pose with time.


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