Chair pose (Utkatasana)


  • Stretches & strengthens hips, chest, ankles, thighs, calves, and spine.
  • Balances the body and brings determination in the mind
  • Tones the thigh, ankle, leg and knee muscles
  • Stimulates the abdominal organs, diaphragm, and heart

How to do?

  • Stand upright with your feet slightly apart.
  • Stretch out your hands to the front with palms facing down. Do not bend your elbows.
  • Send your hips back rather than your knees forward, as if you are sitting in an imaginary chair. 
  • Raise your arms up around your ears and soften your shoulders.
  • After 15 -20 seconds. Release and relax.



  • At beginner level, perform it near a wall. Stand with your back to 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. 


  • Avoid if you have chronic knee pain, arthritis, injured your ankle; any knee ligaments problem; headache or insomnia.
  • Always work within your own range of limits and abilities. If you have any medical concerns, consult with your doctor before practicing.

Written by drzio

11th June 2020

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