उत्कटासन

Chair Pose

Utkatasana

Utkatasana means 'fierce' or 'powerful' pose. It strengthens the legs and builds heat, and appears in Sun Salutation B.

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Hold: 5–8 breaths
Level: Beginner
Family: Standing, standing
Focus: Leg and core strength
Works: Thighs
Glutes
Core
Shoulders
You’ll need: Block between thighs, Wall behind you
Found in: Hatha, Gentle

“Sit back, not down”
“Weight in the heels”
“Ribs knit in”

Step by step

How to do Chair Pose

StartStand in Mountain Pose with feet together or hip-width apart.

1
Stand with feet together or hip-width apart.
2
Inhale and raise the arms overhead, palms facing each other.
3
Exhale and bend the knees, sitting the hips back as if onto a chair.
4
Shift weight into the heels so you could lift the toes.
5
Keep the knees behind the toes and pointing straight ahead.
6
Lengthen the torso forward slightly, ribs drawing in.
7
Hold, breathing steadily.
Out
Coming out. Inhale, press through the feet to stand; lower the arms to Mountain Pose.

Breath

Steady breaths; it is common to want to hold the breath here, so keep it flowing.

Focus

Leg and core strength

Why practise it

Strengthens the thighs, buttocks, calves and ankles and the muscles along the back, and builds heat, stamina and determination. It is a functional strength pose that resembles getting up from and down to a seat.

Go deeper

Chair Pose: what to know

Sitting back into an invisible chair

Stand with the feet together or hip-width apart, bend the knees and send the hips back as if sitting into a chair behind you. Keep most of the weight in the heels so you could lift the toes. The knees can travel forward a little; what matters is that they point straight ahead and the weight stays back. Lengthen the spine at a slight forward angle rather than arching the lower back.

Arm options

Arms up alongside the ears, the classic version
Hands at the heart in prayer position, easier on the shoulders
Hands on the hips, for focusing on the legs and back
Arms reaching forward, parallel to the floor, if raising them overhead strains the neck or shoulders

Revolved Chair

From Chair, bring the hands to prayer at the chest and twist, hooking one elbow outside the opposite knee. Keep the knees level, the hips square and the weight in the heels. Revolved Chair (Parivrtta Utkatasana) adds a strong twist and a challenge to balance.

Making Chair kinder to the knees

Bend the knees less, keep the knees in line with the toes and make sure the weight is in the heels rather than the balls of the feet. Practising with your back against a wall, or squeezing a block between the thighs, helps you find the right position.

Alignment

Cues & common mistakes

Aim for Weight in the heels, knees over ankles, long spine angled forward, arms in line with ears.

Teacher’s cues

“Sit back, not down”
“Weight in the heels”
“Ribs knit in”

Watch out for

Knees shooting forward past toes, overarching the lower back and lifting the shoulders.

Make it yours

Easier, harder, supported

Easier

Hands on hips or at the heart; smaller knee bend; back against a wall.

Variations

Revolved Chair (twist)
Block squeeze between thighs

Props

Block between thighs
Wall behind you

In a sequence

Where it fits in a flow

Good to know

Questions

Why is it called Fierce Pose?

Utkata translates as powerful or fierce, describing the effort the pose demands.

How long should I hold Chair Pose?

Five to eight breaths. In strength-focused classes it may be held for up to a minute.

Should my knees go past my toes in Chair?

A little is fine for most people. Keep the weight in the heels and the knees pointing forward.

What muscles does Chair Pose work?

Mainly the thighs, buttocks and calves, plus the back muscles and shoulders when the arms are raised.

Is Chair Pose good for weak knees?

With a shallow bend it can help build the leg strength that supports the knees. Stop if you feel pain inside the knee.

In the tradition

Part of Sun Salutation B in the Ashtanga system.

What helps

Props that make this easier

Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon

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