Utkatasana Posture

The word “utkata” is derived from a Sanskrit word meaning “intense” or “powerful” and “asana” meaning “posture” or “seat”. It is generally known as “chair pose” in English.

Steps To Be Followed:

  • Stand straight with your feet slightly apart.
  • Inhale and lift your hands above your head, join your palms.
  • Exhaling bend your knees, your thighs being parallel to the mat.
  • Keeping your thighs parallel push your hips down towards your heels.
  • Pull your shoulders behind and stretch your spine.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • Now slowly lift your hips up and your legs straight.
  • Exhaling release your hands and relax.


  • It helps in stretching the spine, hips and chest.
  • It helps in relieving back pain.
  • It helps in strengthening the immune system.
  • It helps in weight reduction.
  • It helps in toning the thighs, knee muscles and ankles.


Headaches, Arthritis, Severe knee pain, Sprained ankle, Lower back pain and during periods one should avoid this asana.

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert