Chair Pose
Utkatasana
Sanskrit
Utkatasana
English
Chair Pose
Spanish
Postura de la Silla
Category
Standing
Level
Beginner–Intermediate
Benefits
- Strengthens thighs, ankles, calves, and spine
- Stretches shoulders and chest
- Stimulates the heart and diaphragm
Contraindications — when to avoid or modify this pose
- Low blood pressure
- Insomnia
- Headache
- Knee injury (caution with depth)
- Osteoarthritis, chondromalacia patellae, or meniscus injury (keep the knee bend moderate rather than deep)
Muscles worked
Contract / work (engaged)
- Quadriceps
- Glutes
- Inner thighs (adductors)
- Shoulders (deltoids)
Stretch / lengthen (released)
- Chest (pectorals)
Chakra
Traditional association, based on common hatha yoga teaching — not a medical or scientific claim.
Beginners can practice with the back against a wall and knees hip-width apart; if the shoulders are tight, hold opposite elbows instead of reaching the arms fully overhead.
Modification and knee-safety notes cross-checked against the user's own yoga-teacher-training course material.
This page is for general education only and is not a substitute for guidance from a qualified yoga teacher or medical professional. If you have an injury, a chronic condition, or are pregnant, consult a doctor and a certified instructor before practicing this pose.