Utkatasana (Chair Pose) – Benefits, Adjustment & Cautions

Utkatasana’s name comes from the Sanskrit utkata, which means “proud, fierce, high, haughty, immense, superior, large, and difficult”—you get the idea. This pose is often called “chair pose” in English because it looks as if you are sitting in an invisible chair. Utkatasana is a real challenge for the thighs, but once you understand how to practice it correctly, you will see its benefits. Here we have mentioned below step by step instructions on how to practice Utkatasana:

Step 1

Stand in Tadasana. Inhale and raise your arms vertical to the floor. Keep the arms parallel, and palms facing inward.

Step 2

Breathe out and bend your knees, trying to take the thighs parallel to the floor. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms almost a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

Step 3

Fixed your shoulder edges against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

Step 4

Stay for 25 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.


  • Strengthens the leg muscles
  • Removes excess fat from the thighs
  • Tones the knees, hips, and buttocks
  • Improves strength in arms and shoulders
  • Aligns the spine



 If you suffer from knee injuries, this Utkatasana or Chair Pose should be avoided.

Yoga Asana Practise at Alpesh Yoga

Our Alpesh Yoga Team publishes weekly asana classes for you to help you get into the right practice and know about various benefits and contra-indications of postures.

Sometimes, reading about practice can arouse questions and the wish to learn yoga on a much deeper level.

Therefore, we have established Yoga Alliance registered Yoga Teacher Training Programs that intention to guide you into higher and advanced levels of yoga.


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