STANDING POSES · BEGINNER
Chair Pose
Utkaṭāsana
A standing pose where you bend your knees and sit back as if lowering onto an invisible chair, warming the legs and building focus.
Also known as: Chair, Fierce Pose, Utkatasana
At a glance
- Level
- Beginner
- Type
- Standing poses
- Body focus
- Legs, Glutes, Core
- You will need
- No props
- How long
- 3–5 breaths to begin with. Short stays, repeated once or twice, are often easier than one long hold.
How to practise
Start here: Stand in Mountain Pose with your feet hip-width apart, or with your feet together if that feels steady.
- Bring your hands together in front of your chest, or rest them on your hips.
- As you breathe out, bend your knees and send your hips back, as if you were about to sit on a chair behind you.
- Keep your knees pointing the same way as your toes, rather than letting them fall inwards.
- Shift your weight back towards your heels so you could wiggle your toes.
- Let your body lean forwards a little, keeping your back long and your ribs soft rather than flaring.
- If it feels comfortable, raise your arms forwards and up, keeping your shoulders relaxed.
- Stay for a few breaths, then come back up to standing.
Breath: Breathe in to lengthen through your spine. Breathe out to settle a little lower, only as far as you can keep breathing easily.
Coming out: As you breathe in, press into your feet and straighten your legs to come back to standing. Lower your arms and rest in Mountain Pose for a few breaths.
Benefits
- Builds strength in the legs and buttocks
- Warms the body quickly
- Asks the core to work to keep you steady
- Many people find it helps them feel focused and alert
Common mistakes
-
Letting the knees drift inwards
Try instead: Keep your knees in line with your toes, and come up a little if they keep falling in.
-
Putting all the weight in the toes
Try instead: Sit back further so most of your weight is in your heels.
-
Arching the lower back and flaring the ribs
Try instead: Soften your ribs down and lengthen your tailbone gently towards the floor.
-
Holding for too long
Try instead: Come up after a few breaths and repeat if you like, rather than straining in one long hold.
Make it easier
- Keep your hands together at your chest or on your hips instead of raising your arms.
- Bend your knees only a little.
- Stand with your back near a wall, or hold the back of a sturdy chair, for support.
- Take your feet hip-width apart for a steadier base.
Cautions
- If your knees ache, bend them less or come out of the pose.
- If your shoulders tire or feel pinched, bring your hands to your chest or hips.
- Come out of the pose if you feel strain in your lower back.
Stop if anything hurts. For more, read our health disclaimer.
About this pose
Chair Pose asks for effort, and it is usually felt quickly in the legs. That warmth is normal. Strain, or holding your breath, is a sign to ease off.
A small, steady version you can breathe in is more useful than a deep one you cannot.