Pose library›Standing
Beginner · Standing

Chair Pose
Utkatasana

A compact standing pose that develops heat, stability and lower-body strength.

Instructional illustration of Chair Pose
LevelBeginner
Pose typeStanding
Primary focusLegs, Core

How to practice Chair Pose

  1. Stand with feet together or hip-width apart.
  2. Bend the knees and send the hips back as if sitting into a chair.
  3. Lengthen the torso and reach the arms forward or overhead.
  4. Keep weight balanced through the heels and balls of the feet.

Practice tips

  • Draw the lower ribs gently inward.
  • Keep the neck relaxed.
Practice note: Make the bend shallower if the knees feel uncomfortable.
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