Chair Pose in Yoga: 5 Benefits of Utkatasana

Chair pose, known in Sanskrit as Utkatasana and also known as “awkward chair pose” and “fierce pose,” is a type of asana or yoga pose. To practice the chair pose, begin with a standing position and bend your knees to lower your body as if sitting in an imaginary chair. This standing forward bend is part of the Sun Salutation yoga sequence in Vinyasa or Ashtanga yoga. Chair pose simultaneously strengthens your legs, upper back, and shoulders, and can improve balance and flexibility.

Follow the step-by-step guide below to learn how to practice this powerful pose:

1. 1. Begin with mountain pose. Mountain pose (Tadasana), the foundation for all standing poses, helps you find your balance and focus on the present moment. Start by standing straight and tall with your feet together or hip-width apart. Spread your toes and distribute your weight between both feet. Engage your core by drawing your belly button in and up, lengthen your spine, relax your shoulders, then lift your chest to roll your shoulders back and shoulder blades downward.
2. 2. Raise your arms overhead. Inhale and raise your arms while extending and reaching with your fingers. Hold your arms overhead shoulder-width apart with the palms facing each other.
3. 3. Shift your weight back. Shift your weight back towards your heels, straighten your spine, and then with your knees bent, lower yourself into a sitting position. Lean your upper body forward slightly. Your upper body should be ninety degrees from your thighs. Draw your shoulder blades downward and in to your upper back. Look straight ahead.
4. 4. Breathe deeply. Inhale and exhale deeply as you hold the pose. To release the chair pose, straighten your legs and return to mountain pose.

If it is a challenge to hold the pose, you can do it against a wall with your tailbone touching the wall for support. You can also modify the arm movement and hold your hands in a prayer position at your chest.

Chair pose engages several muscle groups and can help improve balance, among other benefits:

1. 1. Strengthens muscles: The chair pose engages your legs, upper back, lower back, shoulders, hamstrings, hips, glutes, and feet. This pose elongates and lengthens the back and can help improve your core muscles and core strength. It can also help relieve stiffness in your shoulders, back, arms, and legs.
2. 2. Boosts stamina: Holding the chair pose can help improve stamina and your ability to hold yoga poses for longer.
3. 3. Promotes balance: Chair pose requires you to stabilize your lower body and can help you achieve better balance and posture. It also improves your focus, aiding in your yoga practice.
4. 4. Stimulates blood flow: Chair pose gently increases your heart rate, improving blood flow and circulation, and increasing body heat. This pose can also aid in lowering blood pressure.
5. 5. Improves breathing: Chair pose opens the chest and can improve lung capacity and respiration.

Unroll your mat, get a MasterClass Annual Membership, and get your om on with Donna Farhi, one of the most celebrated figures in the world of yoga. Follow along as she teaches you the importance of breathing and finding your center as well as how to build a strong foundational practice that will restore your body and mind.