Chair Pose - Utkatasana

Chair Pose is great to strengthen the quadriceps (front of the thighs). It strengthens and stretches the shoulders and it opens up the chest, which creates more space within the body.

Chair Pose

You can also place your arms at shoulder height for an easier variation. This will help if your shoulders are very tight or if you need a rest.

Chair Pose

Variation - Utkatasana With Twist

If you would like, add a spinal twist to this asana.

Chair Pose

Posture tip

Pull your abdomen in to create space and allow you to deepen the twist. Keep the knees together.

Next, try releasing the right hand down and reach up with the left hand.

Chair Pose

Variation - Heels up

If you would like to practice a very different variation, try this one. This Utkatasana variation is mainly practiced in Bikram Yoga and in Hot Yoga classes.

Make sure to warm-up your quadriceps before trying this variation. Follow the steps above, but shift the weight on your toes, instead of placing the weight on the heels. Then lift the heels off the floor. Keep your back vertical, instead of leaning forward, and place your arms parallel to the floor.

Chair Pose

Main Target / Benefits

  • Strengthens the quadriceps.

  • Opens the shoulders and chest.

Caution / Recommendation

  • If you are unsure about your balance while shifting the weight back on your heels, practice with a wall behind you.

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