How to Practise Chair Pose (Utkatasana)
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Chair Pose, known as Utkatasana in Sanskrit, is a strong standing posture that works the legs, core and back. It is often described as Fierce Pose or Powerful Pose because it challenges both strength and concentration. I teach this pose regularly in my classes rtas it helps build stability and focus for people who spend much of the day seated or working at a desk.
Sanskrit Name and Meaning
Utkata means fierce or powerful and Asana means posture. Together they describe an energetic pose that builds heat and endurance.
Type of Asana
A standing posture that strengthens the lower body and develops balance and control.
Target Areas
Legs, glutes, core, spine and ankles.
Understanding Chair Pose
Chair Pose is a dynamic posture that engages the whole body. As the hips sit back and the arms lift, the legs work strongly while the torso stays tall. The pose brings warmth into the muscles and teaches steadiness through controlled breath. It is helpful for anyone wanting to build strength, improve posture or support overall wellbeing during busy working weeks.
When to Modify or Avoid
Practise with care if you have knee or hip injuries or if you are recovering from surgery. Take a shorter stance or use a wall behind you if you need more support.
Benefits of Chair Pose
- Strengthens the legs, core and back
- Builds stamina and stability
- Improves balance and concentration
- Supports posture and encourages steady breathing
- Creates heat and activation throughout the body
How to Practise Chair Pose in Three Simple Steps
- Begin in Mountain Pose with feet together and spine tall. Inhale and lift your arms overhead with your palms facing inwards and shoulders relaxed.
- Exhale and bend your knees, sending your hips back as if lowering into an invisible chair. Keep your chest lifted, your weight in your heels and your gaze steady.
- Stay for several breaths, allowing the legs to work while the breath remains smooth. To come out, inhale and straighten your legs and exhale as you lower your arms back to your sides.
Variation with a Block
Place a block between your thighs and gently squeeze it as you lower into the pose. This helps activate the inner thighs and keeps the legs aligned.
- Mountain Pose (Tadasana)
- Standing Half Forward Bend (Ardha Uttanasana)
- Upward Salute (Urdhva Hastasana
- Downward Facing Dog (Adho Mukha Svanasana)
- Cobra Pose (Bhujangasana)
- Standing Forward Bend (Uttanasana)
- Bridge Pose (Setu Bandha Sarvangasana)
Watch and Learn
You can watch a short demonstration of this pose in the video below. It includes alignment guidance and gentle variations suitable for beginners or anyone practising in an office setting.
How Chair Pose Supports Wellbeing at Work
Long periods of sitting can weaken the legs and place strain on the lower back. Chair Pose helps counter this by strengthening the muscles that support healthy posture. It brings energy into the body and can help you feel more awake and centred during a busy working day. I often include Utkatasana in workplace wellbeing sessions to build confidence and stability in a simple, accessible way.
Book Corporate Yoga for Your Team or Event
If you would like to bring yoga into your office or arrange a session for your team, I teach in person across London for companies, wellbeing days and corporate events. You can get in touch to book a class that suits your schedule.
