Chair Pose
Utkatasana
About This Pose
Chair Pose (Utkatasana), often called Fierce Pose or Powerful Pose, is a standing squat that builds tremendous strength and heat in the body. The Sanskrit "Utkata" means powerful or fierce, describing both the physical intensity and the inner fire this pose ignites. Despite its name suggesting sitting in a chair, there's nothing passive about this pose—it demands engagement from the legs, core, arms, and back simultaneously. Chair Pose is a staple in Sun Salutation B and vinyasa sequences, serving as both a strength-builder and a transition pose. Regular practice develops the endurance and determination needed for challenging yoga sequences and daily life.
Step-by-Step Instructions
- 1
Stand in Mountain Pose (Tadasana) with feet together or hip-width
- 2
Inhale and raise arms overhead, palms facing or together
- 3
Exhale and bend knees, sitting back as if into an imaginary chair
- 4
Shift weight into the heels—you should be able to lift toes
- 5
Keep thighs as parallel to floor as possible
- 6
Draw tailbone down and engage the core
- 7
Keep chest lifted and shoulders drawing down
- 8
Gaze forward or slightly upward
- 9
Hold for 5-10 breaths
- 10
Inhale to straighten legs and stand
Alignment Cues
- Weight shifts back into heels
- Knees track over second and third toes
- Thighs work toward parallel with floor
- Tailbone draws down, core engages
- Chest lifts, shoulders draw back and down
- Arms reach actively upward
- Spine stays long, no excessive arch
Benefits
- Strengthens thighs, glutes, and calves powerfully
- Builds core stability and strength
- Tones the entire lower body
- Increases heart rate and builds heat
- Strengthens the back and shoulders
- Improves ankle stability
- Builds mental determination and focus
- Stimulates the heart and diaphragm
Modifications
- Don't squat as deep
- Feet hip-width apart for stability
- Hands on hips or at heart
- Practice against a wall
- Block between thighs for alignment
Variations
- Arms forward at shoulder height
- Prayer twist (Parivrtta Utkatasana)
- Chair pose on tiptoes
- Eagle arms in Chair
Cautions & Contraindications
Cautions
- Keep knees tracking over toes, not collapsing inward
- Don't let knees extend past toes
- Engage core to protect lower back
- Modify if knees are sensitive
- Keep weight in heels
Avoid this pose if you have:
- Knee injuries
- Low blood pressure
- Insomnia
- Headache
- Ankle injuries
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
