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Chair Pose


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Utkata means high, mighty or superior. Thus, literally translated, ‘Utkatasana’ means ‘powerful pose’ and this is an apt description as it gives power to the calves, ankles and the large muscles of the buttocks and thighs.

Utkatasna is an antidote to the effects of poor posture because you sit in the air balanced on your two feet using your own muscles for support.

Organising the Pose:-

  • Stand in Tadasana
  • Stretch your arms upwards. Join your palms.On an outbreath  bend your knees and lower your seat as if you were sitting on a chair, while keeping your heels on the floor.Hold for 10-15 seconds stretching up from your hips.
  • Return to Tadasana.


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  • Imagine you are sitting on a chair.
  • Keep your shoulders and hips in horizontal alignment.
  • Let the trunk incline forward from the hips but keep your back straight, stretching up.


  • Don’t tuck your tailbone under
  • Don’t separate your knees.



  • Strengthens the ankles, calves, inner thighs and back.

The unusual positioning of the spine and pelvis in the chair pose makes the muscles of the thighs, calves and feet bare the weight of the upper body. It exercises the powerful quadricep muscles of the thigh and the calf muscles. Even though we use these muscles when we sit, stand, run and climb stairs many of us forget to stretch and exercise them.

So practice this pose to strengthen your lower body as it literally does hold up the rest of you!


Neelanjana Bharadwaj – Yoga Expert

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