Chair Pose
Utkaṭāsanaउत्कटासन
A compact, heating standing shape that builds strength through the legs and back.
- Foundational
- 20–40 seconds
- Difficulty 2 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Stand with feet hip-width apart and bend the knees as if lowering onto a chair.
- 02
Take the hips back while the chest stays lifted and the spine long.
- 03
Reach the arms forward or overhead, alongside the ears.
- 04
Keep the weight in the mid-foot and the knees pointing forward.
- 05
Firm the low belly and breathe without letting the rib cage flare.
Benefits
- Strengthens thighs, glutes and spinal extensors
- Builds heat and stamina
- Trains the habit of lengthening the spine while bending the legs
Breath
Even breath. On the inhale, notice the length of the spine; on the exhale, stay low.
Cautions
Variations
- Hands at heart
- Keep the hands at the chest to reduce shoulder load.
- With a block
- Squeeze a block between the knees to activate the inner thighs.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.