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Chair Pose: Utkatasana | Traditional

Chair Pose placeholder graphic

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

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.