Chair Pose AKA Utkatasana looks so easy, but there is actually quite a lot going on in this pose. It’s a standing squat pose, requiring the attention of both your upper and lower body, as well as your breath and concentration.  

Chair pose is used in many yoga classes as a ‘stop and transition’ pose, to prepare for any pose following that requires a forward or backward bend.  

Chair pose also allows you to lengthen and strengthen at the same time, while bringing in qualities such as balance and mental clarity.  It’s a great leg and core asana, as well providing stability and grounding.  

How To Get Into Chair Pose

• Start in Tadasana (AKA Mountain Pose), feet hip width apart.
• Engage your core, as though you were trying to get your belly button to touch your spine.
• Inhale and raise your arms over your head with palms facing each other, finger tips reaching for the ceiling.
• Exhale, bend your knees, lower your hips, and imagine you are taking a seat on a chair (that isn’t there).
• Shift your weight back onto your heels.
• Keep your knees in line just above the feet.  
• Look down at your toes to make sure you are in the right position.
• Lean your upper body slightly forwards.
• Lift your chest, to raise your upper body and lift up out of your ribcage, to create a gentle back bend.
• Relax shoulders down and away from ears.
• Stay here for as long as you like, taking deep breaths in and out through your nose.

When you are ready to exit this pose.

• Engage your core a little more.
• Take a deep breath in and start to lengthen through your body, coming up into a standing position.
• Bring your arms back down by the sides of your body and come back into Tadasana.

Hot Tip

In the beginning, your balance may be challenged, so practice your Chair Pose near a wall. Position yourself so you are pressing your bottom back towards the wall. This will create a safety net until you gain more experience and confidence.

Variations and props

• Arms – for better balance as you get used to Chair Pose, you can place your hands on your hips, or bring them into prayer hands. You could even rest hands on your thighs.

If You Have Lower Back Issues

• Place a rolled up mat under the heels of the feet as you come into the pose.
• Instead of a back bend, keep your spine neutral.

Benefits Of Chair Pose

• Toning of the muscles around the ankles, hips and knees
• Strengthening of the thighs
• Opening of the chest and shoulders
• Great Achilles stretch
• Stimulation of the circulatory system and abdominal organs
• Strengthening and stretching of Lower Back, Abdominals, Thighs, Glutes and Ankles
• It can help with mental clarity
• Regular practice of this yoga pose helps to lose weight, mainly from your buttocks
• Increases your physical balance

Contraindications Of Chair Pose

• Chronic knee or lower back injury.
• Dizziness.
• Injury to feet or ankles.
• Severe arthritis.
• Menstruation.

Always be kind to yourself, move with ease and grace.  You are the most important person in your life.

Namaste