Utkatasana (Chair Pose): Know Its Method & Benefits



Name of the Yoga Pose: Utkatasana (उत्कटासन) or Chair Pose

Other Names: Lightning Bolt Pose, Fierce Pose, Wild Pose, Hazardous Pose, Awkward Pose in Bikram Yoga

Type of Yoga: Vinyasa

Level of Yoga: Basic

Duration: As per your capability or 30 to 60 seconds

Target Area: Shoulders and Thorax

Strengthens: Calves, Ankles, Vertebral Column, and Thighs

Not only Indians have adopted yoga in their daily routine but also the rest of the world has adopted it. There are many types of postures in yoga and in today’s article, we are going to tell you the method and benefits of the asana, which is the Utkatasana (उत्कटासन) or Chair Pose. So let’s know about the method and the benefits of Utkatasana.

What Does The Utkatasana (Cahir Pose) Mean


What Does The Utkatasana (Cahir Pose) Mean?

Utkatasana is called chair pose because the person’s posture appears to be similar to that of the person sitting on a chair. Utkatasana is a Sanskrit language word which is composed of two words, in which

The first word “Utkat (उत्कट)” which means “wild or terrible”

The second word “asana (आसन)” which means “yoga pose”“.

This posture appears to be quite simple yoga but when you do it, you may find it a bit difficult. Let’s now know the method of doing Utkatasana (chair pose) as well as its benefits.

Preparatory Poses of the Chair Pose:

You can practice these postures before you practice chair pose:

Method of Doing Utkatasana (Chair Pose)


Method of Doing Utkatasana (Chair Pose)

At first, stand in Tadasana.

While inhaling, bend your hips downwards with folding knees a little

The style of coming down should be such that you are going to sit on a chair

Without losing balance come down as much as possible

Keep in mind that you should not move your knees ahead of your feet (see the picture above)

Take a few breaths in this posture and confirm your balance

Now, breathing, lift both hands over your head and join the palms

The hand should be straight

Raise your head and focus on the fingers of your hands

Try to keep your back straight

Stay in the posture for about 30 to 60 seconds

Gradually, such as strength and flexibility in your body, you can increase the time… however, do not exceed 90 seconds

Tips For Beginners:

Initially, you might find it challenging to keep your balance. If this is the case, you can practice this yoga posture close to a wall for added support. To do so, position yourself near the wall so that when you assume the seated position, your tailbone touches the wall, providing you with support.

If there is a pain in your shoulder, instead of lifting your hands, you can keep the hand only to the level of the shoulders.

Follow-Up Poses Of Chair Pose

Precautions To Take In Chair Pose


Precautions To Take In Chair Pose

It is very important to take the following precaution in order to practice chair pose safely.

If you have severe pain on your shoulders, then you do not do this posture

During menstruation, women should not practice chair pause

If you are suffering from back pain, then do not do this posture

Those who are troubled by the problem of headache and insomnia do not do this pose

Persons who have arthritis or ankles pain should not do this posture

Persons suffering from old knee pain and damaged ligaments should not do this posture

Do not put too much emphasis on your physical capacity

Benefits of Utkatasana (Chair Pose)


Benefits of Utkatasana (Chair Pose)

  • Like every yoga pose, there are many benefits of Utkatasana too. Some of them are
  • Strengthens spinal cord, shin, thighs, and ankles
  • Stimulates the stomach’s diaphragm, organs, and heart
  • Increases your physical balance
  • Strengthens the legs muscles
  • Stretches on shoulders and chest
  • The lower back and torso are strengthened
  • Regular practice of this yoga pose helps to lose weight, mainly from your buttocks