How to Practice Chair Pose (Utkatasana) for Beginners

An inversion is a challenging pose. It can be very difficult to get into. It’s also very nice, as you can feel the stretch in your legs and your spine. It can be a bit tricky to get into a proper position; in this article I would like to explain the technique for beginners.

The benefits of sitting become evident in almost every part of life. It is a key component to our daily activities, like getting dressed, reading the newspaper, and driving. We spend a third of our life in a chair. Our health is also affected by sitting in the same position for long periods. A simple office chair does not give us the support we need to sit up straight and keep our spine and neck in a healthy alignment.

In order to learn how to do Chair Pose (Utkatasana), one needs to first understand what this pose is. This pose is a mystical pose that is an alternative to the traditional Lotus position. The Lotus is a standing position that opens the hips, stretches the hamstrings and stretches the knees. However, this pose can be difficult to master, and once mastered, requires a lot of flexibility.

This article may contain affiliate links. For more information, see our information. Also known as Fierce Pose or Utkatasana in Sanskrit, Flesh Pose is a dynamic pose that warms your body and develops strength and stability. This pose gets its name from its form: when you practice the chair pose, you feel like you’re sitting on an invisible chair. word-image-1862 The chair pose can be practiced by any type of yogi and can be modified if needed. This pose is difficult to hold for long, develops strength in the lower body and strengthens the core. The chair is a form that is often practiced during sun salutations and that you will likely see in vinyasa yoga classes.

Benefits of sitting down

The chair pose is a powerful pose and offers a wide range of benefits, including:

  • Opens the upper body
  • Strengthens the hip flexors
  • Lengthens the spine
  • Improves stamina
  • Strengthens thighs, quadriceps, hamstrings and calf muscles.
  • Activate your heart
  • Ground your body and energy
  • Strengthens the joints
  • Opens the shoulders and chest
  • Improves concentration and balance

Warming up for chair position

The chair pose is often practiced in the first half of yoga practice and during the B sequence of the sun salutation. Although they are practiced at the beginning of class, different postures can be warmed up before doing the chair pose.


The Ragdoll opens the hamstrings and spine, allowing the body to move more freely. word-image-5097 Ragdolling:

  1. From the downward facing dog position, move your feet to the top of the mat. Place your feet hip-width apart and make sure your toes are pointing forward.
  2. Spread your knees and place your belly against your hips. Grasp the opposite elbows and relax the neck, head and shoulders.
  3. Let your upper body relax, keep your legs strong but keep your knees bent.
  4. Feel your weight shift slightly forward on the balls of your feet and hold for 5 breaths.


Find stability and footing in the mountain pose, and then move on to the chair pose. word-image-5098 Practice the mountain pose:

  1. In rag doll pose, pull in your belly, release your arms and slowly rotate your body upwards until you reach your maximum height.
  2. Keep your feet hip-width apart and extend your legs. Relax your arms at your sides and stretch your palms forward.
  3. Roll your shoulders up, back and down, keeping your chest wide.
  4. Extend the spine and lift the upper body from the waist, while grounding the lower body, feet and toes. Hold this position for 5 breaths.

Sun salutation A

These exercises are usually performed before Sun Salutation B, which is similar to Sun Salutation A, but with the addition of the Chair pose and Warrior 1. word-image-5099 The sun salutation warms the entire body and moves it with the breath. Do 3 sets of Sun Salutation A and focus on synchronizing your breathing with the movement. Sun salutations open the lower and upper body and ease the transition to a chair pose. Read the full instructions + modifications for Sun Salutation A.

How to practise the seat posture

The chair pose may seem as simple as a squat, but there is a lot involved. Below are complete step-by-step instructions on how to perform the chair pose with proper alignment. word-image-5100 Practice the seating position:

  1. Start at the top of the mat in the mountain pose. Bring your feet together so that your big toes touch and your heels are slightly apart.
  2. Bend your knees and squat deeply, touching the mat with your fingertips.
  3. Inhale and raise your arms above your head, keeping your hips low.
  4. Grab your biceps by the ears, palms facing each other.
  5. Lift the chest, widen the neck, relax the shoulders and bring them away from the ears.
  6. Tilt your upper body back slightly and draw your navel toward your spine to activate your core.
  7. Shift your body weight to your heels and squeeze your knees and hips together.
  8. Squat down deeply, exposing your upper body. Hold this position for 5 breaths.

General removals

Sitting can seem difficult, to say the least, which can lead to poor posture. Here is a list of the most common things to look for in a workout. word-image-5101

  • The toes point outwards: In the chair position, it is very important to make sure that your toes are pointing forward so that your lower body is aligned. You can spread your heels slightly, but always make sure your toes are straight out in front of you and not turned sideways off the mat.
  • The abdomen touches the hips and the upper body rounds forward: Make sure your upper body is tilted back slightly and your stomach is not against your hips. Activate your core to support your torso and pull your arm bones back to keep your torso straight. Widen your collar and keep your chest open and up by feeling your shoulder blades come together at the top of your back.
  • Shift your body weight to your toes, not your heels: In the chair pose, your weight should rest more on your heels than on your toes. In this pose, look down for a moment to check your toes. If you can see your toes, your weight is probably resting on your heels. If you can’t see your toes, shift your weight from your toes and feet to your heels.


The best way to counteract misalignment and prevent injury is adjustment. Here are a few simple ways to modify this attitude to make it effective and fun for you. word-image-5102

  1. Place a block between your thighs: If you’re having trouble tackling your inner thighs and aligning your lower body properly, spread your legs, make sure your toes are pointing forward, and place a yoga block between your thighs. Squeeze the block firmly with your inner thighs to activate your muscles and support your body weight on your heels.
  2. Put your hands down: If you have narrow shoulders, you may find it particularly difficult to raise your arms above your head and open your chest. Instead, you can place the palms together in the center of the heart in a prayer pose, or extend the hands parallel to the floor with the fingers forward and the palms down. Find the opening of the chest, lift the heart and widen it at the expense of the neck.
  3. Use the wall: The wall rack can be very useful for beginners, especially if you are working on building strength and endurance. Assume the chair pose and rest your hips against the wall. As you begin to develop your strength, you can move away from the wall.
  4. Keep your feet hip-width apart: An excellent adjustment for pregnant women is to place your legs hip-width apart while sitting in the chair. This variation is often practiced and makes you feel more stable in the pose.

Tips for beginners

This pose can seem particularly difficult when you’re just starting out, and it takes time to realize that you need to use the right muscles to get the full effect. Here are some tips on how to practice this pose if you are just starting out or struggling with it.

  • Use a wall or a block: If you feel unsafe in your chair, it’s a good idea to adjust it with a block or wall. These tools will help you find the right posture and activate the right muscles for the squat.
  • Shift your weight to your heels: A common mistake is to shift your weight too far forward. Keep the weight behind you and work on your muscles.
  • Keep your upper body and chest open: In the chair, the posture should be that of a long spine and high chest. If necessary, change the position of your hands and arms to find that hole in your chest.

Variations in sitting posture

If you feel like you’ve mastered the chair pose and are ready for the next step, try one of these fun and challenging variations! word-image-5103 Figure 4 Chair position : Transfer weight to one leg and lift the other leg, crossing the ankle over the knee of the standing leg. Bend your toes and lift your hands to the center of your heart. Lift your chest, shift your weight to your heels and balance on your standing leg. Twisted chair: Raise your hands to the center of your heart and turn to your right side, hooking your left elbow to your right knee. Squeeze your knees, pull your shoulders back and lift your chest to the sky. Continue to lengthen your spine and find your rotation. Hold the position for 3 breaths and repeat on the other side. Stand on your toes: If you feel stable and strong in the chair pose and have no knee or ankle injuries, challenge yourself by lifting your heels off the mat. Feel the arch of your foot and strengthen your ankles and toes by feeling the weight on the balls of your feet.


  • Sitting can put pressure on your knees. So, if you are recovering from a knee injury or pain, be careful when doing the chair pose. It may be better to modify the installation with a wall or blocks, or not do it at all.
  • If you have lower back pain, make sure you activate your core to protect your lower back. Make sure the belly button pulls back to the spine and that the torso is firm and tight.
  • Yogis with ankle, foot or toe injuries should also be careful in the Relief Stance. If pressure, discomfort or pain is experienced, it is better to skip or change this posture.

I hope you found this helpful and that it shows you that no matter what state you are in, you can make any pose work for you! word-image-5104 Marielle is a writer and yoga teacher in New York City. She has been teaching for ten years and has studied ancient customs all her life.In this post you’ll learn how to practice Chair Pose (Utkatasana) for Beginners. If you’ve never practiced yoga, it’s a good position to start with, since it’s easy to bend into, but it’s also a lot of fun, and it’s a great way to start your practice. Chair Pose is simple once you’ve mastered the basics, and I hope you’ll find this post useful—and bring a smile to your face.. Read more about chair pose tutorial and let us know what you think.

Frequently Asked Questions

How can I improve my chair pose?

‘Utkatasana’ means ‘chair pose’ and it’s a pose that’s often over looked by beginners. It’s challenging and it requires both strength and flexibility, but if you do it right, it doesn’t hurt to do it at all! This pose can look quite challenging, but no worries if you can’t yet manage it. There are two main ways to practice chair pose: you can practice it with a wall behind you, or without one. If you’re practicing against a wall, be sure to keep your feet in line with your toes, and your knees straight. While the wall will give you a better view of the pose, a wall is not necessary to learn the pose.

How do you do Utkatasana pose?

The easiest way to understand the starting points for any pose is to think about its action. For example, if you wanted to know how to position your body for a chair, you would first have to determine the position of the chair, and then translate that position into the pose. With that in mind, let’s look at Utkatasana, or Chair Pose. Utkatasana, also known as Chair Pose, is a basic yoga pose that is typically used to open the hips and thighs. Learn how to do this pose today.

What muscles does chair pose work?

A lot of people are new to yoga and are always looking to do things they’ve never done before. They may also have been doing it wrong all this time. So how do you get started doing yoga the right way, and with less risk of injury? The answer is in the proper and safe way to practice Utkatasana, or Chair Pose. Chair pose, also known as Utkatasana, is one of the most popular poses in yoga and there is a good reason for that: it works your entire body, from your core to your arms and legs. This is a full body stretch and it is the second most common yoga pose that people practice. In a single breath, you can work your arms, legs, abs, and back. All of this while you are also opening your chest and feeling the stretch in your chest and shoulders.

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