Poses

Chair Pose

Utkatasana · OOT-kah-TAHS-anna

Standing · beginner

Chair Pose (Utkatasana) is a yoga pose that strengthens thighs and ankles.

Glossary: Utkatasana

Breath Steady, powerful breathsDuration 30 seconds to 1 minute

Pronunciation
Listen to instructions

How to

  1. Stand with feet together or hip-width
  2. Bend knees, sit hips back
  3. Reach arms overhead
  4. Keep weight in heels
  5. Lift chest
  6. Gaze forward or up

Benefits

Caution

Tips

Variations

Before this pose

Mountain PoseTadasana

After this pose

Standing Forward FoldUttanasanaWarrior IVirabhadrasana I

What next

Watch on yoga.org

🪑 Chair pose (utkatāsana) step by stepSara Ticha · 0:12How to do Chair Pose Correctly | Utkatasana Tips & common mistakes #chairpose #yogaforstrengthBharti Yoga · 0:44How to Do One-Legged Chair Pose (Eka Pada Utkatasana) .smart concept · 0:11Unlock Your Spine: Master the Back Bend Guide #shorts #wheelposeLearn Yoga With Neha · 0:16Yoga Tutorial 21: Standing Poses - Utkatasana (Chair Pose)hobby atoz · 0:38