Pose Breakdown: Chair Pose
While its name may have you thinking this is a relaxing pose, Chair Pose more accurately reflects its traditional Sanskrit name, Utkatasana, which means “powerful pose.” You’ll certainly feel it, too — in Chair Pose, you’ll fire up your quads, core, and arms while aiming to keep your neck and shoulders relaxed. Striking this balance of building heat and finding calm will turn Chair Pose into a certain favorite over time.
Benefits of Chair Pose
Stretches shoulders and chest
Strengthens thighs and ankles
Builds heat and stimulates circulation
Increases endurance
Helps reduce flat feet
Stimulates the diaphragm
Improves focus
Prep Poses for Chair Pose
How to Do Chair Pose
2.
Squeeze your inner thighs, elevate your arms overhead, and create external rotation by wrapping your triceps in. Extend up through your fingers.
3.
Keep a neutral spine and bend your knees to a place where they feel comfortable.
4.
Lift up through your chest and squeeze your inner thighs together.
5.
Keep your chest forward or slightly up.
Modifications for Chair Pose
Squeeze a block between your thighs to engage them and add an extra challenge.
If you’re working on your stability, use a wall for support, or place your hands on your knees.
If you feel tightness in your shoulders, hold your palms together at heart center.
If you feel unstable, stand with your knees wider apart for balance.
Add in a fun and creative variations with your arms. Some options: Eagle Arms, Cow Face Arms, hug your shoulders, bring hands to heart center, interlace your hands behind your back.
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