Chair Pose
Utkatasana
Chair Pose is a standing squat with the arms raised, as if sitting back into an invisible chair. People practise it to build strong legs, warm the body and improve stamina.
- Hold
- 5-8 slow breaths
- Breathing
- Breathe steadily through your nose. Inhale to lengthen the spine, exhale to sink slightly deeper, and avoid holding your breath.
In Chair Pose, your knees are bent, your hips sink back and your arms reach overhead while your spine stays long. It feels warming and strong, and the thighs begin to work quickly. It often appears in flowing sequences and is a good way to build heat and leg strength before balance poses and Warriors.
It suits most beginners if they keep the squat shallow at first. Focus on sending your weight into your heels, keeping your knees in line with your toes and lengthening your spine rather than leaning forward. You can adjust the depth of the bend to suit your knees.
In this guide
How to do it, step by step
- Stand in Mountain Pose with your feet together or hip-width apart.
- Inhale and raise your arms overhead with the palms facing each other.
- Exhale and bend your knees, sending your hips back and down as if sitting on a chair.
- Keep your knees in line with the middle toes and your weight in your heels.
- Draw your lower belly in and lengthen your tailbone down to protect the lower back.
- Keep your ribs soft, your shoulders relaxed and your spine long.
- Hold with your gaze forward, then press into your feet and straighten your legs to come up.
Benefits
- May help strengthen the thighs, glutes and calves.
- Can build stamina in the legs and ankles.
- May lift the chest and strengthen the upper back.
- Can warm the body and wake up the whole system.
- May improve posture and balance.
Common mistakes
- Knees travelling past the toes: send the hips back further and shift the weight to the heels.
- Leaning forward with the chest: lift the chest and lengthen the spine upwards.
- Arching the lower back: draw the lower belly in and lengthen the tailbone.
- Shoulders hunching towards the ears: relax them down, even with the arms raised.
Make it easier
- Bend the knees less deeply, so the squat is shallow.
- Keep your hands at your heart or on your hips instead of overhead.
- Practise with your back against a wall, sliding down only as far as is comfortable.
Go further
- Sink deeper until the thighs are close to parallel with the floor.
- Rise onto your toes while holding the pose, or try a gentle twist with the hands at the heart.
Questions people ask
How do you do Chair Pose correctly?
Stand with your feet together or hip-width apart, raise your arms overhead and bend your knees as if sitting back onto a chair. Keep your weight in your heels, your knees in line with your toes and your spine long. Draw your lower belly in and breathe steadily.
Why do my knees hurt in Chair Pose?
Usually the knees have drifted past the toes or the weight has moved into the toes. Send your hips further back and press your weight into your heels. A shallower bend can help. If pain continues, stop and speak to a health professional.
How long should you hold Chair Pose?
Five to eight slow breaths is a good start, around 30 to 45 seconds. As your legs get stronger you can stay longer. Chair Pose should feel strong in the thighs, but you should never feel sharp pain in the knees.
Be careful
Take care with knee, hip or ankle problems and keep the squat shallow. If you have low blood pressure, come out slowly to avoid dizziness. Stop if you feel sharp pain.
This guide is for general education and does not replace advice from a doctor. Practise gently, never into pain, and speak to a qualified professional if you have a health condition, are pregnant or take medication.
