Yoga · Beginner
Chair pose
Utkatasana
Also called Awkward pose, Fierce pose
Chair pose is a standing squat with the arms reaching up, as if you are sitting back into an invisible chair. It builds heat and strength in the legs, and the line of your knees and spine decides how well it works.
How to do Chair pose
- 1Stand in mountain pose with your feet hip width apart or your big toes touching.
- 2Inhale and reach your arms overhead with your palms facing each other.
- 3Exhale and bend your knees as you send your hips back and down.
- 4Shift your weight toward your heels so you could lift your toes slightly.
- 5Keep your knees pointing forward in line with your toes.
- 6Lengthen your spine at a slight forward angle and draw your lower belly in.
- 7Hold for five breaths, then press through your feet to stand.
Common mistakes and how to fix them
The knees push far forward and the heels lift.
Sit your hips further back and press down through your heels until you could wiggle your toes.
The lower back arches sharply.
Draw your lower belly in and lengthen your tailbone slightly toward the floor.
The knees collapse toward each other.
Press gently through the outer edges of your feet so your knees stay in line with your toes.
The chest drops toward the thighs.
Lift your chest and reach your arms forward and up, keeping your spine long.
Modifications
- Keep your hands on your hips or at your chest.
- Bend your knees less and sit only partway down.
- Slide your back down a wall into a shallow wall sit for support.
- Hold a block between your thighs to help keep your knees aligned.
Benefits
- Strengthens the thighs, glutes, and ankles.
- Engages the core and back muscles.
- Builds heat and endurance.
- Practices the hip hinge you use when sitting down and standing up.
Breath
Breathe steadily through the nose. If your breath becomes strained, rise up a little until it slows again.
Take care
Take care with knee, hip, or lower back injuries, and keep the squat shallow if that feels better. Stop if you feel sharp pain.
Chair pose questions
How low should I go in chair pose?
Go only as low as you can while keeping your heels down and your spine long. Thighs parallel to the floor is a goal, not a requirement.
Should my knees go past my toes in chair pose?
A little is normal. Focus on sitting your hips back and keeping your weight in your heels so the knees do not travel far forward.
