How To Do Chair Pose + Modifications & Misalignments

Female yoga teacher demonstrating chair pose plus cues for how to do chair pose.

English name: Chair Pose

Sanskrit name: Utkatasana

Sanskrit pronunciation: OOT-kah-TAHS-ah-nah

Sanskrit meaning: Ukata = fierce, powerful

Type of pose: Standing

Level: Beginner

Targets: Lower body

Female yogi in Utkatasana, Chair Pose.
Photo: Jenn Russell thetravellingyogi.com

How to do this pose:

  1. From a standing position, bend your knees deeply and move your weight into your heels. Spread and lift your toes and root down through all four corners of your feet.
  2. Bring your knees in line with the tops of your feet. Internally rotate your inner thighs together.
  3. Lift your arms to the sky with your palms facing one another and your fingers spread wide. Draw your navel in and up, and knit your front ribs together.
  4. Broaden your collarbones and spread your shoulder blades wide. Gaze forward or up.

Modifications you can try:

  1. Bring feet hip distance wide for stability.
  2. Bring arms wider than shoulder distance apart.

Misalignments to be mindful of:

  • Lack of core engagement, causing anterior pelvic tilt and compression in low back.
  • Shins coming too far forward.


Heather
Heather

Heather is a Certified Yoga Teacher the visionary behind The Yogatique, her passion project. She created The Yogatique to help yogis & other growth-oriented individuals discover premium high quality trainings and classes in the yoga & wellness space. Heather is a RYT-200 and a practicing yogi of more than 15 years. She is also a global citizen who has been living abroad for 10 years. Her passions include health & fitness, studying healthspan & longevity, exploring the road less traveled, & SEO. Heather can be reached at heatherj@theyogatique.com, or you can connect with Heather on LinkedIn.

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