Chair Pose
Utkatasana
Standing · Beginner
Chair Pose is a powerful squat with the arms overhead. It builds heat and strength in the thighs, glutes, and core.
AI-generated illustration. It may not be anatomically precise.
What to Pay Attention To
- Sit your hips back and keep your weight in your heels.
- Draw your belly in to keep your lower back long.
Common Mistakes to Avoid
- Letting the knees drift far past the toes
- Arching the lower back and flaring the ribs
- Lifting the heels off the floor
Practice Chair Pose in a Flow
You can also generate a yoga flow around your own level, style, and goals.
Related Yoga Poses
This guide is general information, not medical advice. Stop if you feel pain, and check with a healthcare professional if you have an injury, a health condition, or are pregnant.