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Yoga Styles & Poses


The Chair Pose, or Utkatasana, is a foundational yoga posture that embodies strength, stability, and grounding. In this pose, the practitioner bends their knees and lowers their hips as if sitting back into an imaginary chair, while keeping the spine tall and the arms extended overhead or pressed together at the heart center. Chair Pose requires engagement of the leg muscles, core, and glutes to maintain stability and balance, making it an excellent strengthening exercise for the lower body. Beyond its physical benefits, Chair Pose encourages mental focus and resilience, challenging practitioners to find comfort and ease in discomfort. It serves as a reminder to cultivate strength and stability in both body and mind, even in challenging circumstances, fostering a sense of empowerment and confidence on and off the yoga mat.

How do you do Chair Pose?

Step 1.

Begin standing at the top of the mat, arms by your sides.

Step 2.

Sweep your arms overhead in line with ears as you bend your ankles, knees, and hips, lengthening the tailbone down.

Step 3.

Shift the majority of your weight back into your heels as you sit down as if you were taking a seat in a chair, knees in line, squeezing the thighs together.

Step 4.

Keep your sternum lifted in this pose, maintaining a long, neutral spine. Avoid a big arch in the low back by engaging your core and knitting your low ribs in. Lift taller out of your waist.

Step 5.

Energize the arms, reach through the fingertips; elevate the shoulders up then play with relaxing your shoulders down your back while reaching arms higher up.

Benefits of Chair Pose

Strengthens your legs and glutes
Builds heat in the body
Elongates the back body, while improving core strength
Gain more power and flexibility in the arms and shoulders

Variations of Chair Pose

Hands at heart center or in prayer over head
Chair twists; flying the arms apart
Feet can be together or hips’ width distance apart

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.


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