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Chair Pose – Utkatasana

Pose Summary

Chair Pose aka Utkatasana is a great posture to strengthen the lower body and lengthen the spine. Those with knee injuries should be mindful in this posture so as not to aggravate the injury further.

Yoga Collective - Chair Pose – Utkatasana


Step 1

Start in Mountain Pose – Tadasana with the big toes together & heels slightly apart .

*Modification: If you have lower back issues keep feet hip distance apart with the outer edges of the feet parallel to one another. 

Step 2

On an inhale, bend your knees and lower your hips down as if you are going to sit in a small chair. 

*Modifications: Don’t bend your knees to where you are dumping or over arching your spine.  It is better to have a smaller bend in your knees and keep a strong and straight spine.

Step 3

Lift your arms up above head and rotate the triceps in towards one another. Draw the shoulder blades down the back and away from the ears.  

Step 4

Shift the weight into your heels and draw your shins back. You should be able to see your toes and lift them off the earth if you chose to.  Tailbone lengthens down towards the earth.

Step 5

Bring a gentle engagement to your belly by drawing the navel in and up towards the spine. Tuck the lower ribs in as you open your chest and broaden your collarbones. 

Step 6

To release, fold over your legs and Come into forward fold.  Alternatively you could straighten your legs and bring the arms along side the body into Tadasana. 


  • Strengthens thighs, ankles, shoulders, butt, hips and back 
  • Improves digestion and circulation 
  • Promotes endurance and stamina


• Headache, low blood pressure, insomnia