Chair Pose (Utkatasana)
Category: Standing / Strengthening
Difficulty: Beginner
Sanskrit/Pronunciation: Utkatasana (oot-kah-TAHS-uh-nuh)
Main Focus: Quadriceps, Glutes, Core, Back, Shoulders
Props: Yoga Mat, Yoga Brick, Yoga Belt, Wall
Chair Pose (Utkatasana) is a strengthening standing pose that builds stability through the legs, glutes and core while encouraging length through the spine and upper body. Practised by bending the knees and lowering the hips as though sitting back into a chair, the pose challenges strength, balance and endurance. Props can provide additional support and encourage alignment, making it easier to explore the pose while maintaining stability.
- Start in Mountain Pose, feet together or hip-width apart
- Inhale, raise arms overhead, keeping shoulders relaxed
- Exhale, bend knees and lower hips as if sitting back into a chair
- Keep weight in heels, chest lifted, and spine long
- Draw belly in and keep knees tracking over toes
- Gaze forward or slightly upward
- Hold for 30 seconds to 1 minute, breathing steadily
- Strengthens thighs, glutes, calves, and ankles
- Engages core and improves posture
- Builds endurance and mental focus
- Stimulates the heart and diaphragm
- Place a block between the thighs to encourage alignment
- Practise near a wall for support behind the lower back
- Keep arms parallel to the floor if shoulders are tight
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Using a yoga brick placed between the thighs in Chair Pose helps encourage proper alignment and muscle engagement. Gently squeezing the brick activates the inner thighs, supports pelvic stability, and reduces strain on the knees by keeping the legs active and aligned. This variation is especially useful for beginners or anyone working on leg strength and control without collapsing into the joints.
Props to Support Chair Pose (Utkatasana)
Props can help support alignment and stability while practising Chair Pose. Place a yoga brick between the thighs and gently press into it to encourage engagement and help maintain alignment through the legs. A yoga belt can be looped around the thighs to provide feedback and help prevent the knees from widening, while practising with the back against a wall can provide additional support as strength develops.
