Utkatasana (Chair Pose)

Step-by-Step Instructions:

  • Stand in Tadasana (straight). Inhale and raise your arms perpendicular to the floor and join the palms.
  • Exhale and bend your knees, keeping the thighs parallel to the floor as possible. The front torso forms approximately a right angle with the tops of the thighs.
  • Stay for 30 seconds to a minute. To come out of this pose, straighten your knees with an inhalation, lifting strongly using the arms. Exhale and release your arms to your sides into Tadasana.


Beginner Tip:

Stand near a wall to help you remain in the pose. You can stand with your back towards the wall and a few inches away from it. Maintain an appropriate distance so that when you come into position, your tailbone touches the wall and is supported.



Tones the leg muscles excellently

Strengthens hip flexors, ankles, calves and back

Stretches chest and shoulders

Reduces symptoms of flat feet

Stimulates the heart, diaphragm and abdominal organs


Leave a reply

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>