bikram yoga

Sitting in a chair might sound quite easy and comfortable. Resting in an imaginary chair might be a little tough! As well as this is exactly just what we perform in Utkatasana or Chair Pose. The literal meaning of Utkatasana is extreme posture or powerful posture.

( Utkat= Intense, Powerful, Asana= Posture/Pose, pronounced as U-t-kat- asana).

You need merely a little bit of resolution to stay longer in the Chair Position. Make sure you check out the contraindications before you start.

How to practice Chair Present (Utkatasana)

  1. Stand set up with your feet slightly apart.
  2. Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
  3. Bend the knees and delicately press your pelvis down as if you are sitting in an imaginary chair.
  4. Be comfortable or a minimum of aim to be! To obtain a better feel of the Chair Posture, imagine checking out a paper or inputting on a laptop computer as you continue to be seated.
  5. Ensure that you keep your hands alongside the ground.
  6. With awareness, rest straight and lengthen your spine. Relax.
  7. Keep breathing as well as browse the pages of the paper, taking pleasure in national and also international news.
  8. Sink deeper right into the chair by progressively going down but guarantee that your knees don’t surpass your toes.
  9. Keep decreasing slowly then take a seat in Sukhasana (cross-legged position). If you desire, you might relax on your back and also relax.

Tip from Sri Yoga expert: Smile throughout. It will assist you to hold the position much longer. It is a great idea to do the Chair Pose after you have completed all the various other standing yoga exercise poses. You could then begin with the sitting yoga stances or the lying down yoga postures.

Benefits of Chair Pose (Utkatasana)

  • Exercises the spinal column, hips and upper body muscles
  • Helps strengthen the lower back and also torso
  • Tones the thigh, ankle, leg and also knee muscles
  • Balances the body and also brings resolution in the mind


  • Do not exercise this yoga exercise position if you have persistent knee pain, joint inflammation, sprained your ankle, any type of knee problem or harmed tendons, migraine or sleeping disorders (sleep loss).
  • Take unique treatment and continue carefully with this yoga position throughout menstruation or if you have discomfort in the reduced back.

View All –¬†Standing Yoga Postures