Utkatasana Or Chair Pose | Steps & Benefits




Utkatasana is also known as Chair Pose. These are very powerful asanas, they are all beneficial asanas for our entire body. In this your position is seen as if you are sitting in a chair. In the posture, your body will need to overcome the resistance to gravity, that is, you have to bend only half of it and stay above the ground. To perform this asana, your quadriceps (quadriceps femoris is a large muscle group consisting of the four prevailing muscles on the front side of the thigh) must be very strong. The quadriceps are one of the largest muscles in the body.

Utkatasana yoga is known to stimulate the thighs, legs, abdominal organs. Utkatasana helps in increasing the balance of your body. Let us know in detail the method and benefits of doing exams.

(Also Read: Steps And Benefits Of Padmasana Yoga)

What Is Utkatasana?

Utkatasana is also called chair pose because the posture of the person performing this asana is similar to a person sitting in a chair. Utkatasana is a Sanskrit language word that is made up of two words in which the first word is “Utkat” which means “wild or fierce” the second word meaning “Asana” which means “Mudra”. Apart from Chair Pose or Utkatasana, there are other names also known as fierce pose, dangerous pose, lightning bolt pose, wild pose, or Bikram yoga, weird pose ( Awkward Pose), etc.

These asanas are quite easy to see, but when you do it, you may find it a bit difficult. This posture in English is also called Chair Pose, Powerful Pose, The Awakened Pose. Let us know in detail the method of vigilance.

Preparatory Poses Of Utkatasana:

Before doing the chair, you do the following asana, which will make it easier for you to do this asana-

(Also Read: Simhasana Or Lion Pose | Steps To Do | Benefits)

Steps To Do Utkatasana


Steps To Do Utkatasana:

Utkatasana or chair pose is a very easy posture, anyone can do it easily. To do this asana, the following are given a few simple steps so that you can easily do this asana…

Step 1:

To posit Utkatasana or chair, first of all you should spread a yoga mat in a clean place and stand up straight.

Step 2:

To perform this asana, you can also stand in the posture of Tadasana.

Step 3:

Keep both your feet close to each other and keep both hands straight.

Step 4:

Now while breathing in, raise both hands upwards and bring them above your head and join them together.

Step 5:

Now slowly bend your legs from here on your knees and bring your hips down.

Step 6:

In this posture you try to bring your hips parallel to the floor.

Step 7:

Keep your neck and spine straight.

(Also Read: Bhadrasana Yoga | Steps To Do | Benefits)

Step 8:

In this case, you will see the belongings of a person sitting on a chair.

Step 9:

To imagine being in this posture, you are sitting on a chair and reading a newspaper.

Step 10:

Keep your mind calm and be comfortable.

Step 11:

Do this asana for one minute or according to your ability.

Step 12:

After this, you come out of the posture and sit down in a state of happiness.

Beginner’s Tip To Do Utkatasana:

If you are a beginner and are just starting a yoga practice, then you may have some difficulty in bending down while doing this asana, then you can resort to a wall for this. For this, you are standing a few inches away from the wall so that when you bend, the tailbone touches the wall, this will support your back. Also you can use the chair to hold both your hands.

(Also Read: Vriksasana Or Tree Pose Steps And Benefits)

Follow Up Poses:

There are some yoga poses that you should do after practicing Utkatasana to comfort your muscles after doing the pose. These are…

Benefits Of Doing Utkatasana


Benefits Of Doing Utkatasana:

Utkatasana is a very beneficial yoga pose. A person of any age can do it. It is beneficial in constipation and acidity. So, let’s know about the benefits of Utkatasana.

Improves Balance:

To perform Utkatasana asana you need to create balance, this asana helps in increasing strength, flexibility and endurance in the body. Include chair poses in your daily life that help improve your overall body balance. A proper balance is required to prevent falls and injuries. Once we learn to balance our body we can avoid the fractures caused by these declines.

(Also Read: Tadasana Or Mountain Pose Steps And Benefits)

Strengthens The Ankles:

If you are an athlete then practicing Utkatasana is very good for you. When athletes run or jump, there is tension in the muscles around the ankle. Chair pose strengthens the ankle muscles allowing athletes to withstand more force and reduce the risk of injury. Apart from this, Chair Pose makes the lower part of the body and hips stronger, which can prevent the chronic problem like split.

Chair Pose For Weight Loss:

Regular exercise of Utkatasana can help you lose weight and it is very beneficial in reducing weight especially from the buttocks. This asana gives a good massage to the abdominal organs and also stimulates the diaphragm and heart.

Strengthens The Legs Muscles:

This asana tones the muscles in the legs, especially the knees, ankles, and thighs. Also it is strengthened the torso and lower back. Practicing this asana provides a good stretch to the hips, spine and chest muscles.

Precautions To Do Utkatasana


(Also Read: Utkatasana Or Chair Pose | Steps & Benefits)

Precautions To Do Utkatasana:

It is very important to take the following precautions to pose a Utkatasana or chair.

  • If your shoulders hurt or you have pain, do not do this asana.
  • If you are suffering from back pain, do not do this asana.
  • Women should not practice chair poses during menstruation.
  • Those who are troubled by the problem of headaches and insomnia should not do this asana.
  • People with arthritis or sprains in the ankles should not do this asana.
  • Individuals suffering from chronic knee pain and damaged ligaments should not do this asana.


Utkatasana or Chair pose is one of the Yogasanas involved in Surya Namaskar. Utkatasana is considered to be a very important posture of yoga science by the Guru and Yoga texts. The specialty of this asana is also that the yogi has to hold his body in the air, resisting the force of gravity.

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