Utkatasana | Chair Pose

The pose is one of the most basic asanas, but even though it’s not complex it has great benefits for strengthening the body as well as opening the shoulder area and chest. For beginners this pose can be challenging but it is of great use as a preparation for more advanced asanas. It also strenghtens the heart.


> Feet are together. Spread the toes, tuck the tail bone under (don’t arch), straight arms- press the palms together. You should see the toes in front of the knees if you look down.
> Drishti: Ceiling in front of hands

Key benefits:

> Strengthens the ankles, thighs, calves, and spine
> Stretches shoulders and chest
> Stimulates the abdominal organs, diaphragm, and heart
> Reduces flat feet


Preparing pose: Hold 30 sec – 1 min (beginners)
Modification: Hold 30 sec – 1 min (beginners)
Full position: 30 sec to 1 minute (intermed/advanced)


> Headache
> Insomnia
> Low blood pressure

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