yoga poses

How to do Utkatasana (Chair Pose) and Benefits

This pose helps to strengthen the core muscles, thighs and reduce the weight from the buttock area. Regular practice of this asana helps to improve the balance of the body.

How do you feel when you sit on a chair? Comfortable, ease and relaxed. Isn’t it a really easy job for you to sit on a real chair? But, how about sitting on an imaginary chair? More challenging, need stability and core strength? Today, we will sit on such an imaginary chair. We are talking about Chair Pose or Utkatasana. Let’s find out the benefits, procedures and the precautions we need to take care of before practising this asana.

Utkat-Intense or Powerful or Fierce | Asana-Pose

This asana is pronounced as OOT-kah-TAHS-anna, Sanskrit- उत्कटासन. This pose is also called as Wild Pose or Hazardous Pose or Awkward Pose. Trust us, this pose is more challenging and even difficult for the beginners to stay in this asana for long. But, regular practice of this pose would enable you to stay for long and provide many benefits. This asana also acts as a transitional pose in Sun Salutation.

Benefits of a Chair Pose

  • This pose strengthens the core muscles, thighs and tones the buttocks.
  • Massages the abdominal organs and stimulates the diaphragm and heart.
  • Help to lose weight especially from the buttock area.
  • Relieves joint pain and back pain.
  • Strengthens your torso, lower back and immune system.
  • Tones leg, knee muscles, ankles and thighs.
  • Regular practice of this asana helps to improve the balance of the body.

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Precautions & Contradictions

If you have any recent medical concerns, discuss with your doctor before practising this yoga pose. Practitioners suffering from low blood pressure, headache, insomnia, arthritis, chronic knee pain, sprained ankle or damaged ligaments should avoid this pose. If women are practising this pose during menstruation, then take special care and practice slowly and gently to avoid pain in the lower back.

Steps to do a perfect Chair Pose

Photo Credit: Rick Cummings


  • Stand straight with your feet together on your yoga mat and your hands in Anjali mudra.
  • Now, inhale and raise your arms above your head. Bend your knees such that your thighs are parallel to the floor.
  • Your knees will project out slightly over your feet and your torso will form approximately a right angle with your thighs.
  • Bend your torso slightly forward and your tailbone down to the floor.
  • Ensure to bring your hips down and lift your heart.
  • Your weight should be shifted into your heels so that you could you could lift your toes off the yoga mat.
  • Breathe gently and deeply. Spread your shoulder blades apart and ensure to face your palms each other.
  • Stay in this position for few breaths i.e. as long as you feel comfortable. Now, inhale and straighten your legs while lifting your arms. Then go back to the standing position. 


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After you mastered this pose, bring variations to the practice. Lift your toes of your feet off the yoga mat with your knees bent and bring your butt lower towards your heels. Pregnant women should stand with their feet apart to maintain the balance and avoid falling down. If you are suffering from shoulder pain, then bring your palms into Anjali Mudra which is also called as Prayer Pose and hold for few breaths. For beginners, bringing your weight into heels would be difficult for the initial few days. You can practice this pose near a wall for support. Don’t force your body at any moment to master this pose. Yoga is all about the journey, so enjoy the journey to the fullest.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you do the asana so that your food gets properly digested, and you can expand your body fully during the practice.

This pose helps to build stamina if practised regularly with full of determination. While bending your knees, ensure to bring your thighs parallel to the floor. This is a body balancing pose and needs your attention and balance. Breathe deeply throughout the pose and maintain the balance.

You must take care while practising this asana if you have a lower back pain or a shoulder injury. You need to stay in this pose and go down only until your body can retain the natural spinal curve. If you are suffering from a neck pain, or feeling dizziness while you are in the posture, make sure you look straight and set your gaze forward.

The regular practice of this pose builds your stamina, endurance and makes you powerful, fierce and determined. Practice this pose slowly, ensure to maintain the correct alignment and balance. Regular practice of this asana can bring the required flexibility to perform without any discomfort.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!


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