Standing · beginner

Chair Pose

Utkatasana

A held squat with the arms up. Simple to describe, and the legs know about it within thirty seconds.

Chair Pose Photograph coming soon

A rigged MakeHuman figure animated into Chair Pose from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with the hips sitting back and the weight kept in the heels, with the feet solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. From standing, bend the knees and sit the hips back as though toward a chair.
  2. Keep the weight in the heels — you should be able to lift your toes.
  3. Reach the arms forward and up alongside the ears.
  4. Draw the front ribs down so the lower back doesn't arch.

Why it helps

  • Builds quadriceps and glute endurance
  • Trains ankle mobility under load
  • Strengthens the upper back holding the arms overhead

Common mistakes

  • Letting the knees drift forward past the toes as the heels lift.
  • Arching the lower back to raise the arms higher.

Before you try it

  • Reduce the depth with knee pain; keep the arms lower with shoulder restriction.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hands at the heart or on the thighs.
  • Back against a wall, sliding down only as far as is comfortable.
  • Less knee bend.

Where this pose shows up

Styles power sculpt

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