Utkatasana (Chair Pose)

Posted On October 27, 2020

Utkatasana is a very effective yoga asana for increasing the strength of your body. The name Utkatasana is a Sanskrit term, in which Utkata means powerful or fierce; Asana means Pose. In English is known as Chair Pose, Fierce Pose, Hazardous Pose. It pronounced as OOT-kah-TAHS-anna.

how to do utkatasana (chair pose)

Utkatasana is a little bit challenging yoga for beginners. In this yoga asana, you have to position your legs and bend your knees in a way as if you are sitting on a chair. 

If you want to increase the power of your legs, add this yoga pose to your daily routine. It not only helps to increase the strength of your entire legs but also your back muscles and torso too.

Practicing this asana regularly bring stability to your body, improves the awareness, reduces joint pain and back pain, etc.

Preparatory poses

Follow-up Poses

Benefits of Utkatasana (Chair Pose)

  • It provides strength to your lower back and torso region.
  • This asana gives a good stretch to your spine, hips, and chest muscles.
  •  It tones and strengthens your legs muscles, especially the muscles of the thighs, knees, and ankles.
  • Help to improve your awareness and bring balance to your body.
  • Like other squat exercises, this asana also tones your buttocks and reduce the fat from that region.
  • This asana supports your immune system.
  •  It is beneficial for joint pains (knees, hip, etc.) and back pains.
  • Also, stimulate the energy channels of the body, especially around the heart chakra.

Steps of Utkatasana (Chair Pose)

Now you know what benefits of this yoga pose, let’s see how to do chair pose.

  1. First, you have to stand straight on the floor or yoga mat. Keep your feet slightly apart from each other.
  2. Now, Breathe in and raise your hands to the front. Keep your palms facing downwards. 
  3. Make sure that your hand are parallel to the floor and do not bend your elbows. Keep your hand straight. 
  4. As you breathe out, bend your knees and gently push your pelvis down. Pretend as if you are sitting on an imaginary chair.
  5. Try to keep your thighs parallel to the ground as much as possible and keep your spine lengthened.
  6. Relax your mind and balance yourself in this position.
  7. Hold this position, at least for a minute. Keep breathing normally.
  8. To release: Breathe in and straighten your legs, then breathe out and bring back your hands down.
  9. Relax for a while and repeat this process for 4-5 times.


These following points of caution, you should know before you perform this asana.

  • Keep 3-4 hours gap between your meal and practice.
  • Perform each and every step gently and carefully. Don’t rush otherwise you may hurt yourself. So be careful.
  • If you are facing trouble to balance yourself, then take the support of the wall. Touch your back or tailbone to the wall.
  • Pregnant women should keep their feet as far apart as needed for balance.
  • If you’re suffering from headaches, chronic knee pain, arthritis, low blood pressure, then you must avoid this asana.
  • Those who suffer from flat foot should curl their toes.
  • First, consult with your doctor if you are going through any recent surgery or injuries.
  • Don’t raise your arm if you have shoulder pain, instead of it do the namaste posture.
  • It will be best if you practice yoga under the guidance of an expert.

Also Read:

Bhujangasana (Cobra Pose) – Steps, Benefits, and Precautions
Virabhadrasana I (Warrior Pose I) – Steps, Benefits, and Precautions
Konasana (The Angle Pose) – Steps, Benefits, and Precautions

Written by HealthE-gyan

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