The Health Benefits of Utkatasana (Chair Pose)

The Health Benefits of Utkatasana (Chair Pose)

Utkatasana or chair poses is one of the best poses for the beginners because of its easiness and effectiveness. Utkasana is a combination of two Sanskrit words that is “Utkat” means fierce and “asana” means pose. It is commonly known as chair pose because this pose resembles the chair.

How to do it?

  • Stand straight with feet hip width apart. Some people put their legs and feet together to increase the support. You can try any one standing posture according to your convenience.
  • Stretch your spine and raise your hands over your hands, palms facing forward direction.
  • Breathe in and bring your torso forward at 45 degree angle. Keep your arms and back in a single line and maintain a straight posture.
  • Slightly, bring down your hips by bending your knees. Take several breath and hold this position for 30 seconds.
  • Get back into the original position by standing up and lower down your hands.
  • Repeat the steps 10 times daily.


  • Don’t strain your knees or legs and don’t bend your knees beyond your capacity as it can strain them.
  • Keep your spine and shoulders firm during exercise.
  • Persons suffering from lower back pain should not do this exercise.
  • One should not take up this exercise in the case of shoulder related problems like injury or pain.
  • Take special care during menstruation.


Strengthen lower body

Since you acquire a squat position during this exercise, therefore your body needs more resistance against gravity and it requires lots of strength. This exercise makes your lower body stronger, especially spine, calves, thighs and ankles.

Stretch internal organs

This exercise is not just stretches the muscles of legs and upper body, but it also stretches internal organs like heart and diaphragm. It improves the blood circulation and improves the digestion.

Burn calories

This exercise targets the fat deposits of the main trouble areas like belly fat and buttocks. It melts down the fat deposits and tone up the muscles which makes them lean and attractive.

Removes pain

The stretching of the muscles, removes the stress and pain in the body especially in back, neck and shoulders. The regular practice of this exercise makes your joints flexible and prevents any injury or pain.

Gives firm ABS

Although, this exercise stretches most of the major muscle groups but to maintain this pose against gravity, core muscles provides most of the resistance and thus it becomes more firm with regular practice.

Makes bones stronger

In order to bear the body weight during chair position, the leg bones require strength and thus bones becomes stronger to balance the body for longer duration. Try to hold the chair pose a little more with each round and slightly your body will adjust itself according to its. This will increase your stamina as well.

Increases focus

Since you are not using any support and proper balancing is required, which makes you focus on your posture otherwise you will fall down or injure yourself by straining any muscle due to bad form.

You can rest your body against a wall if you can’t maintain a balance which happens mostly in beginner’s case. When you get familiar with this pose then try it without any support.

Exercise and Yoga