Traditional
Chair Pose
Utkatasana
Bend the knees, sit the hips back, and lift the arms overhead.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- No-props
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Chair Pose
- Stand with the feet together or hip-width apart. Bend the knees and send the hips back as if sitting into a chair. Lift the arms overhead and keep the chest reaching forward and up. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Chair Pose
- Straighten the legs slowly. Lower the arms by your sides. Return to standing in Mountain Pose. Pause in a neutral position for a moment before continuing.