Utkatasana – Chair Pose

Post By: Published on: November 30, 2016 Reading time: 2 minutes

School of Yoga explains Utkatasana (Chair Pose) 


Utkatasana or Chair pose

Utkatasana technique :

  • Sthithi (starting) position: Stand erect, legs together hands to the sides.
  • Raise the hands over the head, and join the hands in anjali mudra. Breathe in.
  • Breathing out, sink towards the floor as one would while sitting on a chair till you reach a little above knee height.
  • Maintain shallow breathing. Hold 3 to 10 counts.
  • Breathing in, lift the torso and straighten the body.
  • Bring hands back to the sides.
  • Breathe deeply. Repeat 3 to 6 times.

Utkatasana benefits :

  • This exercise is good for increasing the strength of the knee, thigh and back muscles.
  • The raising of the hands is good for toning up nerves and muscles of the shoulders, neck, lower back and buttocks.
  • Very good for strengthening the ankle, knee and hip joint muscles and calf muscles.

Utkatasana contraindications:

  • Do not perform this asana if you are suffering from arthritis.
  • Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Utkatasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi

  • This is one of 84 asanas specified by Siva
  • It may be difficult to sink down vertically. One could bend slightly forward to relieve the pressure on the knee.

2 Replies to “Utkatasana – Chair Pose”

  1. Anamika Sen says:

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