Chair Pose
Utkatasana means 'fierce' or 'powerful' pose. It strengthens the legs and builds heat, and appears in Sun Salutation B.
- Level
- Beginner
- Family
- Standing
- Hold
- 5–8 breaths
- Works
- Thighs, glutes, core, shoulders
- Sit back, not down
- Weight in the heels
- Ribs knit in
Step by step
How to do Chair Pose
Begin Stand in Mountain Pose with feet together or hip-width apart.
- 01
Stand with feet together or hip-width apart.
- 02
Inhale and raise the arms overhead, palms facing each other.
- 03
Exhale and bend the knees, sitting the hips back as if onto a chair.
- 04
Shift weight into the heels so you could lift the toes.
- 05
Keep the knees behind the toes and pointing straight ahead.
- 06
Lengthen the torso forward slightly, ribs drawing in.
- 07
Hold, breathing steadily.
- ↩
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 thighs, glutes and ankles, builds heat and stamina.
Alignment & cues
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”
Common mistakes
Knees shooting forward past toes, overarching the lower back and lifting the shoulders.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
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
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Reduce depth with knee pain; keep arms lower with shoulder injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Part of Sun Salutation B in the Ashtanga system.
Questions
Why is it called Fierce Pose?
Utkata translates as powerful or fierce, describing the effort the pose demands.
