Chair Pose – Utkatasana

Strengthens the buttocks and legs

Key Benefits

  • Strengthens and stretches the ankles
  • Strengthens the thighs, calves and back
  • Stimulates the vital organs, including the heart
  • Works on lifting the inner arches of the feet



  • From Mountain pose, inhale raise your arms above your head and relax your shoulders down away from your ears.
  • Exhale; bend your knees to come into a half squat, leaning forwards slightly to maintain your balance. Press evenly into the balls of your feet and heels; lift through your inner arches.
  • Keep your heart center lifted and your tailbone lengthening down towards the floor. Hold for 5-15 breaths.
  • To come out of the pose: press down into your heels and straighten your legs; lower your arms to come back to Mountain pose.


Modifications & Variations 

– This pose can be performed with a drink bottle or block squeezed between the knees to help activate your inner thighs.

– To make the pose more challenging, sink your hips lower into the squat. Do not allow your buttocks to drop lower than the knees.

– If you cannot take your arms above your head, raise them to shoulder height in front of your body.