Yoga poses

Chair pose (utkatasana): technique and common mistakes

Chair pose is a squatting stance, as if you were sitting on an invisible chair: knees bent, hips sent back, the torso long and the arms raised. It is a strong pose in which the legs work while the back stays even.

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At a glance
  • Sanskrit: utkaṭāsana
  • Level: for beginners, choose your own depth
  • What it trains: thighs, buttocks, core muscles and stamina

Pose outline

Pose outline: Chair pose: Enter from mountain → Knees and weight → Hips and back → Arms and shoulders → Exit to mountain
  1. Enter from mountain. Feet together or hip width apart, arms at the sides
  2. Knees and weight. Knees bend, weight on the heels, knees over the ankles
  3. Hips and back. Hips move back, the torso leans forward with a long back
  4. Arms and shoulders. Arms up, shoulders down, neck free
  5. Exit to mountain. Straighten the legs on an inhale and lower the arms

What to look at

  • Feet. Parallel, together or hip width apart. The weight sits on the heels and the whole foot, with the toes relaxed and not gripping the floor.
  • Knees. Bent and facing forward, over the ankles and not far past the toes. If the knees drift together, set the feet wider.
  • Pelvis. Moves back and down as if sitting on a chair. The tailbone lengthens down without a deep arch in the lower back.
  • Back. Long, with the torso leaning forward only as much as keeps your balance. The belly is gently drawn in and the lower ribs do not jut out.
  • Shoulders. Down away from the ears. Arms up about shoulder width apart or palms together; if the shoulders feel tight, hold the arms in front at chest height.
  • Neck and gaze. The neck is long and the gaze goes ahead. Do not throw the head back when the arms are raised.
  • Breath. Breathe evenly. If the breath breaks up, rise a little or take a pause.

What it trains

Chair works the thighs, buttocks and the muscles of the torso, and the raised arms involve the shoulders. The pose teaches you to move from the hips and keep the back long while the legs tire.

It is often chosen as a short strength pause in a lively practice. Because the legs tire quickly, you can see in chair how you cope with effort without holding your breath.

Step by step

  1. Stand in mountain with the feet together or hip width apart and the arms at the sides.
  2. On an exhale bend the knees and send the hips back, as if sitting on a chair. Keep the weight on the heels.
  3. Check the knees: they face forward and do not travel far past the toes.
  4. Lengthen the spine, lean the torso slightly forward and draw the belly in gently.
  5. On an inhale lift the arms overhead about shoulder width apart and drop the shoulders.
  6. Look ahead with the neck free. Stay, breathing evenly.
  7. To come out, straighten the legs on an inhale, lower the arms on an exhale and return to mountain.

Stay for three to five breaths. If the legs tire quickly, rise a little and keep breathing. Between rounds you can stand in mountain and take a couple of calm breaths.

How to tell it is going well

  • The knees are above the ankles and the weight is on the heels.
  • The back is long and the lower back does not sag.
  • The shoulders are down and the arms reach up freely.
  • The breath is even and you could leave the pose calmly.

Common mistakes

  • The knees travel far past the toes. Send the hips further back and shift the weight to the heels. The knees stay above the ankles.
  • The knees fall inward. Set the feet a little wider and point the knees towards the middle toe.
  • The lower back arches and the ribs jut out. Draw the belly in and lower the tailbone. If the arms pull you back, hold them lower.
  • Shoulders hiked up to the ears. Drop the shoulders and set the arms a little wider.

Variations

Easier

  • Back to a wall. Sit so that the lower back touches a wall and keep the hands in front. The wall gives support and helps keep the back long.
  • A shallow squat. Bend the knees only enough to feel the thighs work and to keep the back long.

Harder

  • Palms together. Press the palms together overhead while the shoulders stay down.
  • Rise onto the toes. Come up onto the toes with the knees above the ankles and return to the whole foot.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

  • If the knee hurts, make the squat shallower and ask the teacher about another variation. Do not go lower than is comfortable.
  • If you have concerns about your back, knees or balance, tell the teacher before class and use a wall. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

  • Vinyasa: chair appears in lively sequences and as a short separate pause.
  • Power Yoga: it is held for longer, with extra strength work.
  • Hatha: it is done as a separate pose and the position of the knees is explained.

Paired poses

Before: Mountain pose   After: Downward-facing dog   See also: Warrior I · Crow pose

Terms: Asana · Ujjayi   Guides: How often · First class

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.

What next All poses. Yoga styles. Glossary. Looking for a place? See yoga in Goa, Arambol or how to find a class near you. Do you teach? Aura is a tool for your work and a map where students find you: for teachers.
Questions and answers

Common questions.

Where should the knees point?

Towards the middle toe, above the ankles. If they drift inward, set the feet slightly wider and make the squat shallower.

Why draw the belly in?

A light engagement of the belly helps keep the back long and stops the lower back from arching, especially when the arms are raised.

What if my legs are burning?

Rise a little and keep breathing. Tired muscles are normal, but sharp pain in the knee is a sign to come out of the pose.

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