Here are the step-by-step instructions on how to do Utkatasana or Chair pose, including some of the benefits and things to avoid. This pose is also called fierce pose.
- Starting in tadasana, standing tall
- Feet can either be flash together or hip distance apart. If hip distance apart, ensure that the knees keep tracking your middle toe
- Inhale raise your arms over your head. The arms can either be apart or the palms can be joined
- Exhale, bend your knees sink your hips down. Try to get your thighs as parallel to the floor as you can.
- Look down at your feet and ensure that you can see all ten toes. If you can’t, move your knees and hips back until you can see them
- Stay here for 30 seconds to 1 minute. To come out of the pose, straighten your knees on an inhale and lower your arms down on an exhale
- Come back to Tadasana
Tips on how to do it:
- Hug your lower ribs in
- Release the shoulders away from the ears
- Move the weight into the heels
- Engage the thighs
- Lengthen the spine
- If you have your feel together, hug the knees together
- You can do this pose with the back to the wall so that if you bend, your tailbone touches the wall. This will give you more stability
Things to avoid:
- Rounding through the lower back
- Shoulders by your ears
- Knees in front of your toes
- If your feet are hip distance apart, avoid bringing your knees together
- strengthens the ankles, thighs, calves and spine
- stretches shoulders and chest
- stimulates abdominal organs, diaphragm and heart
- reduces flat feet
Head over to the Video section and watch the instructional video on how to do Chair pose.
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