StandingBeginner
Awkward or Powerful Pose
Utkatasana
Utkatasana, often called Chair Pose, means “fierce” or “powerful”—a deep squat that fires up legs and core while keeping the heart lifted.
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How to Perform
- 1
Start in Tadasana with feet together or hip-width and arms alongside body.
- 2
Inhale to sweep arms overhead, palms facing or touching, while keeping shoulders soft.
- 3
Exhale to bend knees and sink hips back as if sitting in an imaginary chair, keeping weight in heels and spine long.
- 4
Draw low belly in, lengthen tailbone toward heels, and maintain chest lifted while gaze stays forward or slightly up.
- 5
Hold for 3–5 breaths, then press through feet to rise on an inhale and release arms down.
Benefits
- Builds strength in quadriceps, glutes, ankles, and feet.
- Engages core and back muscles to support healthy posture.
- Increases heat and stamina, energizing the body and mind.
Alignment Cues
- Knees align with second toe; thighs stay parallel.
- Weight rests in heels and ball of big toe, not toes only.
- Tailbone reaches toward heels to lengthen low back.
- Arms frame ears without flaring ribs.
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or low back injury aggravated by deep flexion
- • Uncontrolled high blood pressure
- • Insomnia or headache during flare-ups
Recommended Props
BlockWallStrap
Tags
Advanced StandingCoreIntermediateLegsShouldersStandingasana