Utkatasana: Awaken your Inner Wire

    Utkata means intense or powerful. Utkatasana, a simple sitting posture is in fact a powerful Asana. Practicing chair pose means sitting on an imaginary chair. The final position of this yoga pose looks like sitting on a chair hence it is called as chair pose.

    Here are its benefits, steps, and precautions.


    1. Stand straight with an erect spine and your arms at your side.
    2. Keep some distance between your feet.
    3. Stretch your hands forward to keep them parallel to the ground. Hands should be straight and palms should be facing downward.
    4. Now bend your knees and bring your pelvis down like sitting on a chair.
    5. Try to brings your thighs parallel to the ground.
    6. Hold this position for one minute and keep breathing normally. Bring a smile on your face.
    7. Now release your pose to come to the starting position
    8. Repeat it for 3-4 times.


    • Stretches your thighs, hips, hands and spine.
    • Strengthens abdomen area.
    • Strengthens thighs, knees, ankle, leg, hands, and torso.
    • Improves balance of the body.
    • Boosts immune system.
    • Stimulates heart and diaphragm.
    • Utkatasana Precautions

    The pose should be avoided if you are suffering from

    • Arthritis
    • Headaches
    • Knee problems
    • Insomnia,
    • Low blood pressure

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