Utkatasana (Chair Pose)


1. Stand in Tadasana/ Mountain pose.

2. Inhale as you lift your arms up, keeping the neck long and shoulders down.

  1. Exhale as you bend the knees, imagine you are about to sit down on a chair.

  2. Bring your thighs as close as possible, parallel to the floor.

  3. Most weight is in the front of the heels , keeping the knees in line with the toes, not beyond.

6. Your back remains straight, but it slightly leans forward towards the thigh.

7. Pull your abdomen slightly in and up, this helps to extend the lower back.

8. Sitting bones point down.

9. Slide your shoulder blades down along your spine and firm them in to the back.

10. Stay in the pose for 5-10 breaths.

11. To come out of this pose, exhale and press into the 4 corners of the feet, straighten the legs, lengthening through the crown to come back into the Mountain pose.


  1. Strengthens the thighs and ankles while toning the shoulders, buttocks, hips and back.

  2. Stretches the Achilles Tendons and shins, opens the chest and tones the digestive organs.

  3. Builds endurance and stamina.

  4. Part of the sun salutation sequence, often practiced during Ashtanga, Vinyasa and Power Yoga.


  1. Do not practice if you are experiencing the following:

    – Headaches, Low blood pressure, Insomnia


You can increase the strength of your thighs by squeezing a block or a thick book during the pose.

D.S.C..Sept’14, Weekday

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