How To Do Utkatasana (Chair Pose) and It’s Benefits


Utkatasana meaning literally translates to Intense (Utkat) Posture (Asana). It may sound riveting but is definitely one of the toughest asanas to perform. Have you ever sat on a chair? Who am I kidding, of course, you must have sat on a chair. But, what if I told you to sit on a chair but there wouldn’t be an actual chair, just your imaginations. Intrigued? Well, that is how the Utkatasana pose looks like.

Steps Involved:

  1. Stand erect on a yoga mat, making sure that you entire posture is straight and unmoving
  2. Keep a slight distance between your feet
  3. Stretch your arms out in front making sure that the palms are facing the ground
  4. Next, bend your knees forward and move your pelvis down to a point where you are sitting on an imaginary chair
  5. Inhale and exhale during the process and push yourself down as much as you can making sure that the hands and spine are straight
  6. Hold the posture for 30 seconds and gradually move back up
  7. Repeat it a few times

Benefits of Utkatasana (Chair Pose)

  • Stretches the hips and thigh muscles and strengthens the muscles around the spine
  • Strengthens and makes the lower part of the body firmer
  • Tones the muscles and burns the extra fat
  • Brings better balance to the body axis