1
Stand in Samasthitih
Stand with your feet together and arms by your sides. Spread your toes and press evenly through both feet.
How to do Chair Pose (Utkatasana)
2
Raise the Arms
Inhale and sweep your arms up overhead, bringing the palms together. Keep the shoulders relaxed away from the ears.
3
Sit Back
Exhale and bend your knees, sending the hips back and down as if sitting into a chair. Keep the knees and ankles together.
4
Lengthen and Gaze
Let the torso lean slightly forward while lengthening from the hips to the fingertips. Keep your weight in the heels and gaze up towards your thumbs.
5
Hold the Pose
Sink until the thighs are close to parallel with the floor. Hold for 5 breaths, then inhale to straighten the legs and exhale to lower the arms.
✅ Benefits
- Strengthens the thighs, glutes, calves and ankles
- Builds strength in the shoulders and upper back
- Engages the core to support the spine
- Builds heat and stamina
🌿 Wellness Support
- A way to build leg strength for everyday movements like climbing stairs
- A strong pose that many people find energising
⚠️ Precautions
- Stop if you feel pain in the knees, lower back or shoulders
- Keep the knees behind the toes and the weight towards the heels
- If the shoulders are tight, keep the hands shoulder-width apart or at the heart
- Come up if you feel light-headed or breathless
🩺 Check With a Healthcare Professional First If You Have
- A recent knee, hip or ankle injury
- Severe lower back pain
- Low blood pressure (rise slowly) or a tendency to feel faint
- Pregnancy — keep the feet hip-width apart and check with your doctor or midwife
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