Chair Pose (Utkatasana)

Chair Pose (Utkatasana) builds strength in the thighs, glutes, and core while opening the chest.

Chair Pose is a powerful standing pose that builds strength in the thighs, glutes, and core while simultaneously opening the chest and shoulders. Its name in Sanskrit means "fierce" or "powerful," and you'll feel exactly that as you hold it! Chair Pose is a staple in most yoga flows and is excellent for building heat in the body.

How to Practice Chair Pose (Utkatasana)

1. Stand in Mountain Pose with your feet together or hip-width apart.

2. On an inhale, sweep your arms overhead with palms facing each other.

3. On an exhale, bend your knees and sink your hips back and down as if sitting into an imaginary chair.

4. Aim to bring your thighs as parallel to the floor as possible, without letting your knees go past your toes.

5. Keep your chest lifted and your weight in your heels.

6. Draw your lower belly in to support your lower back.

7. Hold for 5–8 breaths, then inhale to straighten your legs and rise back up.

Modifications & Variations

• Feet hip-width apart: A wider stance makes it easier to maintain balance and depth in the pose.

• Hands on thighs: If your shoulders are tight or fatigued, rest your hands on your thighs instead of reaching overhead.

• Chair support: Practice next to a chair and lightly hold the back of it for balance while you build strength.

Practice with Me in Person

Join me for Free Yoga at the Whale's Tail in Golden Gate Park, June through October. It’s community, sunshine, and movement, all in one.

Looking to deepen your practice? I also host yoga retreats around the world, from lush jungles to seaside escapes. Explore upcoming retreats here.