Utkatasana (Chair Pose): Steps, Alignment and Modifications

Utkatasana, or Chair Pose, is a standing squat-like posture. The shape combines leg strength, hip movement and spinal organisation.

Steps

1. Stand with the feet comfortably apart.
2. Bend the knees and move the hips backward.
3. Keep weight distributed across the feet.
4. Raise the arms or keep the hands on the thighs.
5. Lengthen the spine without lifting the ribs excessively.
6. Maintain ordinary breathing.
7. Press through the feet to return upright.

Modifications

• Use a wall behind the pelvis.
• Hold the back of a chair.
• Keep the hands on the thighs.
• Use a smaller knee bend.
• Practise several short repetitions.

Alignment points

• Keep the knees tracking with the toes.
• Avoid collapsing the arches of the feet.
• Keep the shoulders relaxed.
• Let the hips move backward.

Common mistakes

• Shifting entirely into the toes.
• Allowing the knees to move inward.
• Overarching the lower back.
• Holding the breath.

Practice limits

Use a smaller range when the knees, ankles or lower back feel strained. Keep support nearby and learn longer holds from a qualified yoga teacher.