Chair

The Chair Pose (Utkatasana) might seem like you’re just pretending to sit in an invisible chair, but don’t be deceived by its straightforward appearance—this pose is a powerhouse.

It’s all about finding that sweet spot between strength and balance, making it a staple in yoga routines across the globe.

Pose details

How to do the Chair pose

Before diving into Chair Pose, it’s a good idea to warm up with poses that engage the legs, core, and back, such as Mountain Pose, Forward Fold, and Cat-Cow stretches.

Once you’re ready, follow these steps:

1. Start in Mountain Pose. Stand tall with your feet together or hip-width apart, grounding evenly through all four corners of your feet. Engage your thighs and draw your belly button in toward your spine.
2. Inhale and raise your arms overhead. Keep your arms parallel with palms facing each other, or bring your palms together if that feels comfortable. Ensure your shoulders are relaxed and away from your ears.
3. Exhale and bend your knees. Lower your hips as if you are sitting back into an imaginary chair. Aim to keep your thighs as parallel to the floor as possible, but only go as low as you can while maintaining proper alignment.
4. Shift your weight into your heels. You should be able to wiggle your toes, ensuring that your knees are not extending past your toes. Keep your knees pointing straight ahead and in line with your second toes.
5. Lengthen your spine. Draw your tailbone down slightly to avoid overarching your lower back. Lift your chest and gaze forward, keeping your neck in line with your spine.
6. Hold for five to ten breaths or as long as comfortable. Continue to breathe deeply, feeling the strength in your legs and the length in your spine.
7. To come out of the pose, inhale and straighten your legs. Exhale and lower your arms back to your sides, returning to Mountain Pose.

Modifications

If Chair Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a wall: Stand with your back against a wall and slide down into Chair Pose. The wall will support your back, making it easier to focus on engaging your legs and core without worrying about balance.
• Adjust your depth: Instead of sinking deeply into the pose, try a half-squat. Bend your knees just slightly and hold, gradually increasing the depth as you build strength and confidence.
• Hold onto a prop: Use a chair or a countertop for support. Place your hands on the prop in front of you to help maintain balance and take some of the weight off your legs.
• Focus on alignment: Keep your feet hip-width apart and ensure your knees are tracking over your toes. This can make the pose feel more stable and reduce strain on your knees.
• Engage your core: Draw your belly button towards your spine to support your lower back. This engagement can make the pose feel more manageable and help you build core strength.
• Take breaks: If holding Chair Pose for an extended period feels too intense, come out of the pose, shake out your legs, and then return to it. Gradually increase the duration as your strength improves.

Safety tips

• Warm up properly with poses like Cat-Cow or Downward Dog to prepare your body.
• Sit back into the pose gently. Avoid dropping into the chair too quickly to prevent strain on your knees and lower back.
• Keep your feet hip-width apart and parallel. This alignment helps distribute your weight evenly and supports your lower back.
• Engage your core muscles. This will help stabilize your spine and protect your lower back from strain.
• Breathe deeply and steadily. This will help you maintain balance and stay relaxed in the pose.
• Exit the pose slowly. Rise up with control to avoid any sudden movements that could cause discomfort or dizziness.

Similar yoga poses

Extended Triangle Pose (Utthita Trikonasana)

A foundational standing pose that stretches the legs, hips, and spine while opening the chest and shoulders. It helps to build balance and stability, making it a good preparatory pose for Half Moon.

Warrior III (Virabhadrasana III)

This challenging balance pose strengthens the legs, core, and back while improving focus and stability. It requires similar balance and strength as Half Moon.

Revolved Half Moon Pose (Parivrtta Ardha Chandrasana)

A variation of Half Moon Pose that adds a twist, enhancing the stretch in the spine and improving balance and coordination.

Standing Split (Urdhva Prasarita Eka Padasana)

This pose involves balancing on one leg while lifting the other leg high, similar to the leg lift in Half Moon. It stretches the hamstrings and strengthens the standing leg, preparing the body for the balance required in Half Moon.