Chair Pose

Utkatasana

Chair Pose is a heat-building standing posture that builds strength and endurance, while strengthening ankles, thighs, and spinal muscles.

Step By Step

Begin in Mountain Pose with your feet together and your arms by your side. Bend your knees and squat down, while keeping both feet on the floor. Keep your pelvis neutral, with your pelvic floor muscles engaged and your inner thighs contracted.
Inhale, and reach your arms up over your head. Bring your palms to touch, or keep your hands shoulder-width distance apart.
As you sit deep into your squat, lengthen your spine and lift your chest. Look up at your hands without compressing your neck, or look straight ahead. Keep your shoulders firm against your back and your lower ribs in.
Hold for 30 to 45 seconds. To release, straighten your legs and lower your arms.

Other Names

Fierce Pose

Benefits

Strengthens ankles, calves, thighs, glutes, and back
Lengthens spinal muscles
Stretches chest muscles
Warms the body and increases circulation
Increases stamina

Contraindications

Knee injury
Shoulder injury
Lower back injury or pain
Pregnancy - practice this posture with feet apart

Modifications

Squeeze a block in between your thighs to help you engage and lengthen
Bring your feet hip-width distance apart if you are pregnant or have balance issues
If you have limited shoulder mobility, bring your hands to your hips or keep them by your sides

Chakras

Chair Pose balances the bottom three chakras, the Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), and Solar Plexus Chakra (Manipura). This posture helps ground and root the practitioner into the present moment and physical body, while also allowing him/her to feel more connectivity and empowerment.