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Chair Pose

Category: Standing Level: Beginner Sanskrit: Utkatasana

Step-by-Step Guide

1
Begin in Mountain Pose, feet together or hip-width apart
2
Inhale and raise arms overhead, palms facing each other
3
Exhale and bend knees, lowering as if sitting into a chair
4
Keep torso slightly forward, spine long
5
Weight in heels, knees tracking over second toes
6
Hold 30 seconds to 1 minute

Benefits

Strengthens thighs, calves and spine. Stimulates heart and diaphragm. Builds heat and determination.

Pro Tips

Keep your lower back from rounding by tilting your pelvis slightly and engaging your core. Lift your chest.

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FAQ

Q: My knees hurt in Chair Pose. What am I doing wrong?

Make sure your knees track over your second and third toes — not caving inward. Also don't let your weight fall into your toes; push your weight into your heels.

▶ Video Tutorials

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🧘 Related Poses

Alternate Nostril Breathing Pose Ankle to Knee Pose Balance Sequence Flow