How To Do a Chair Pose?

Chair pose is a standing squat that strengthens both the upper and lower body muscles at the same time. The arm and upper back will be stretched intensely if you keep this posture for a long time. Quadriceps, gluteus, thighs, and ankles get stronger with daily exercise. It was previously taught as a complete lower squatting stance, similar to malasana. 

This pose is used as a transition pose from standing to forward bend and forward bend to sitting pose in several Ashtanga and Vinyasa yoga sequences. This combination of equilibrium, flexibility, and power is a transition zone between standing and sitting poses. Can face the floor or face each other with the hands facing each other. 

Maintain an extended arm position with your back pressed down and your biceps by your ears. Maintain a straight spine while keeping your head tucked and your chest lifted. Deeply bend your elbows, so the hamstrings are parallel to the floor. 

Return your weight to your feet so that you can raise all ten of your toes. Extending your limbs can be challenging if you have tight shoulders or lats. Raise your arms as far as you can. If you're unable to do so, shift your weight back onto your shoes.

The Idea of The Chair Pose

The definition of this pose’s English translation is straightforward, but the Sanskrit version has various meanings and interpretations. A chair represents a seat or throne that elevates one above the usual ground floor. In this manner, the chair often demonstrates the force that distinguishes you from others. 

Utkatasana is known as a "Strong" or "Intense" pose because when we are in it, we can feel the unseen seat or throne with all we have. Though this is not an actual seat, it elevates us emotionally and spiritually as we physically improve ourselves. 

The chair may be made in a variety of ways. By pressing the heads of your thigh bones in the direction of your feet, you will make the pose more relaxed. Take your hands to the tops of your thighs when in the pose. Place the hands where the crotch folds over and push the legs back into the heels, pushing the heels into the floor as well. 

To intensify the posture, oppose this gesture by bringing the tailbone up toward the pelvis. Raise yourself back into the heels of your feet by bending your knees. Hold your buttocks raised by resting them on your heels.

How To Perform The Chair Pose

Step 1:

To begin, in Tadasana, stand tall and straight (Mountain Pose). Keep a hip-width distance within your feet and knees in line with your feet. Take a few tremendous deep breaths at this stage.

Step 2:

Catch a deep breath and raise your arms above your shoulders. Exhale, bend your legs, then drop your hips, so your thighs are nearly parallel to the floor, with your arms straight with palms facing each other. Maintain a comfortable distance between your knees and your feet.

Step 3:

Your torso must be at a 90-degree angle to your legs. To shape a 90-degree angle with your torso, you will need to lift your thighs slightly.

Step 4:

Draw your shoulder blades down through your upper back in formation. Stretch your whole back and lengthen your neck.

Step 5:

Now, keep your gaze straight and begin to take deep breaths to encourage the movement of prana. Hold this place for 60 seconds when deep breathing.

Frequently Asked Questions

Whose Muscles are Activated By The Chair Pose?

Chair Pose will support the thighs while still assisting with knee stabilization. Your knees will grow stronger and more flexible, while your arms and shoulders will develop strength and endurance. You'll improve your breathing ability by reaching your arms up and stretching the muscles behind your ribs.

What is a Chair Squat?

A chair squat is a standing squat that works the buttocks, calves, and thighs. It also focuses on developing your posture when engaging your heart to keep you stable in the position.

Is There a Forward Curve in The Chair?

Yes, and it’s appropriate for beginners, particularly those who want to improve their Uttanasana or complete forward bend pose.


You won't end up having your leg tied around your head or in some other fancy place after all your efforts with this pose. Some yoga poses can come naturally to you, while others can need some action in terms of versatility or power.

After years of practice, different poses will seem virtually impossible. Utkatasana (Chair Pose) belongs to its category: It appears intuitive and straightforward at first glance, but it needs a great deal of versatility in the shoulders and core stabilization and leg power. 

You can perform the Chair Pose near a wall for extra support. Start with your back a couple of inches from the walk. Use the wall to direct your alignment such that your tailbone makes subtle contact with the wall while you're in the deepest bend of the pose. In this way, the wall will aid in your protection.