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Everything you need to know about Chair pose (Utkatasana)

  • Utkata = powerful or fierce

    Although the Utkatasana is usually called a Chair pose thanks to the form it resembles, the translation from Sanskrit has a different meaning. 

    How to Get Into It

    1. Begin in the Mountain pose. As you exhale, bend your knees and move your hips back as if you are sitting down on an invisible chair behind you.
    2. On the next inhale, lift your hands in front of you, palms facing each other. Relax your shoulders and release the neck. You can look in front of you.
    3. Stay for several breathing cycles. Keep reaching higher with your hands. At the same time, try to move hips lower.
    4. Watch the lower back. To prevent arching in that area, tilt your tailbone and engage the abdominal muscles to support the back.
    5. Make sure your knees don’t go forward above the toe’s line. To check if you do it correctly, simply look down to see your toes.

    What are the benefits and precautions? Read more here!