Chair Pose (Side View)
Utkatasana
About This Pose
Chair Pose Side View provides a lateral perspective on Utkatasana, revealing crucial alignment details often missed from the front. From the side, practitioners can see the relationship between the spine, pelvis, and legs—how the torso should angle forward slightly while the spine stays long, how the knees bend without going past the toes, and how the arms create a line with the torso. This view helps practitioners and teachers identify common misalignments like excessive lower back arching or forward knee travel. Understanding the pose from this angle improves overall Chair Pose practice.
Step-by-Step Instructions
- 1
Stand with feet together or hip-width
- 2
Raise arms overhead on an inhale
- 3
Exhale, bend knees, and sit back
- 4
Check side view: spine long, slight forward lean
- 5
Knees stay behind or over toes
- 6
Weight firmly in heels
- 7
Tailbone reaches down
- 8
Arms continue the line of the torso
- 9
Hold and breathe steadily
- 10
Rise on an inhale
Alignment Cues
- Torso angles forward slightly
- Spine creates one long line
- No excessive lower back arch
- Knees behind or over ankles
- Hips sit back, not down
- Arms extend in line with torso
- Head neutral or slight lift
Benefits
- Reveals proper spinal alignment
- Shows ideal knee-to-ankle relationship
- Demonstrates torso angle
- Helps identify common misalignments
- Strengthens legs and core
- Builds heat and endurance
- Improves body awareness
- Teaching tool for alignment
Modifications
- Shallower squat depth
- Arms at shoulder height
- Use mirror or partner for feedback
- Practice against wall
Variations
- Deeper squat
- Arms in different positions
- Adding backbend
- On tiptoes
Cautions & Contraindications
Cautions
- Watch for excessive lumbar curve
- Ensure knees don't pass toes
- Maintain long spine
- Keep weight in heels
- Avoid overarching neck to look up
Avoid this pose if you have:
- Knee injuries
- Low blood pressure
- Back injuries
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
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