Chair Pose (Utkatasana)

Intermediatestanding

Stand with feet together or hip-width apart. Ground down evenly.

Sit into an invisible chair with arms reaching skyward. A fierce pose that builds heat, strength, and determination.

Key points

•Feet together or hip-width apart
•Knees bent deeply, thighs working toward parallel
•Weight in the heels, not the toes
•Arms overhead, biceps alongside ears

Practice with Guru Ananda

Camera setup tips

· Place the camera side-on to you, 2 to 3 metres away.
· Keep your whole body in frame, head to feet.
· Phone on a tripod or a laptop webcam both work.
· Hold each pose, breathe, and let the guide speak.

Theory & Technique

Utkatasana literally translates to 'fierce pose' or 'powerful pose' (utkata = fierce, powerful), though it is popularly known as Chair Pose. The practitioner sits back as if lowering into an imaginary chair, bending the knees deeply while keeping the spine long and the arms reaching overhead. The weight should press into the heels — you should be able to wiggle your toes. The challenge is maintaining length in the spine without excessive forward lean; the torso tilts forward naturally to counterbalance the hips dropping back, but the chest should stay lifted. A common mistake is letting the knees drift forward past the toes or allowing the lower back to over-arch.

Fun Fact

Utkatasana is one of the most metabolically demanding yoga poses. Studies show it elevates heart rate to 60-70% of maximum — comparable to brisk walking — making it an effective cardiovascular challenge disguised as a 'simple' squat.

Step-by-step guide

Follow these steps to get into the pose correctly.

1
Stand in Mountain Pose with your feet together or hip-width apart.
2
Inhale and raise your arms overhead, biceps alongside your ears, palms facing each other.
3
Exhale and bend your knees deeply, sitting your hips back and down as though lowering into a chair.
4
Shift your weight into your heels — you should be able to lift all ten toes off the mat.
5
Keep your knees tracking over your toes and draw your lower belly in to support the spine.
6
Lift your chest and lengthen the tailbone toward the floor. Avoid rounding the back.
7
Hold for 5 to 8 breaths, breathing steadily, then straighten the legs to stand.

Benefits

Strengthens the quadriceps, glutes, and calves

Tones the core and back muscles

Stretches the Achilles tendons and shoulders

Builds heat and increases metabolic rate

Develops mental resilience and determination

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