Chair Pose: (Utkatasana)

Name: Chair Pose

Sanskrit: Utkatasana

Pronunciation: Ooht-kah-TAHS-ah-nah

Pose Level: Beginner


chair yoga pose



  • Start from Mountain pose. Raise your arms to the sky, perpendicular to the floor and parallel to one another.
  • Bend your knees, trying to keep your thighs as parallel to the floor as possible and forming close to a right angle, just as if you were sitting on a chair. Squeeze the inside of the thighs and imagine pushing the tailbone back, balance the weight on the heels.
  • Bring attention to the shoulder blades and push them down and towards the midline of the body. Activate the toes of your feet by lifting them a little from the mat. Consequently, this activation will allow you to keep your back straight. Above all, the lumbar curvature. It also activates the core by imagining joining the pubis with the navel.
  • Hold this position, breathe until your body feels stable and comfortable. The gaze is not turned upwards, but at a specific point a few meters in front.



Lower body (legs, thighs and glutes)


Pose Modifications:

There are some simple modifications you can try. For example, try placing a rolled-up towel under your heels. This can alleviate some pressure on the ankles.

Secondly, if you suffer from shoulder trauma or discomfort, simply place them in from of your chest in a prayer position.

Likewise, a modification for the knees exists. For example, utilizing a wall when “sitting” back. This alleviates pressure on the knee joint.



For those with knee, hip and shoulder joint problems, take caution. Consult a medical expert or certified yoga instructor for a plan of action.

For those suffering from headache, insomnia or low blood pressure problems, perform with caution.


Poses Commonly Transitioned too:

Twist, Forward Fold


Poses Commonly Transitioned From:

Mountain Pose