Chair Pose (Utkatasana)

About This Pose

Chair Pose is a dynamic standing pose that strengthens the entire body while igniting the digestive fire in the solar plexus. Despite its simple appearance, this pose is quite challenging and builds heat, strength, and determination. It activates the Manipura Chakra, boosting confidence, willpower, and personal power. Regular practice improves core strength, leg endurance, and mental resilience. The pose teaches us to stay strong and grounded even in uncomfortable situations.

Step-by-Step Instructions

1. 1Stand in Mountain Pose (Tadasana) with feet hip-width apart
2. 2Bend your knees as if sitting back into an invisible chair
3. 3Lower your hips until thighs are nearly parallel to the floor
4. 4Keep knees aligned over ankles (not extending past toes)
5. 5Extend arms overhead alongside ears, palms facing each other
6. 6Keep chest lifted and spine long
7. 7Engage core muscles and draw navel toward spine
8. 8Shift weight into heels, keeping feet grounded
9. 9Hold for 30 seconds to 1 minute, breathing steadily
10. 10To release, straighten legs and lower arms to sides

Breathing Pattern

Breathe steadily and deeply. Inhale to lift chest and lengthen spine, exhale to deepen the pose and engage core. Use breath to build inner fire.

Benefits

Modifications