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Tuesday, November 26, 2013

Chair Pose (Utkatasana) Explained

Aloha Everyone,

Below is the technique for the Chair Pose (Utkatasana):


  • Stand in Tadasana
  • Keep both feet on the ground
  • Inhale and bring your body in a squat position as if you are sitting down in a chair
  • Arms raised above your head, fingers pointing straight, elbows straight
  • Body should be at a 45 degrees angle, knees bent
  • Emphasis is on the muscles of the legs and pelvis
  • Try to find stability and balance between the upper and lower body
  • Inhale, exhale continue breathing holding this position for 6 to 10 breaths


  • Strengthens lower back and abdominals as well as thighs
  • Creates space in the shoulders
  • Opens chest
  • Helps stimulate the heart
  • Alleviates lower back pains and neck problems
  • Helps lower blood pressure
  • Helps stimulate abdominal organs and diaphragm
  • Reduces flat feet
  • Helps you focus 


Airplane pose – instead of raising your arms above your head, open your arms wide like the wings of an airplane then squat

Cathi's note:  This is not a sitting on a chair pose but rather putting your body into a pose as if you are sitting down in a chair.  It is an active pose and in addition to balancing your mind and body, this pose helps strengthens the spine, thighs, calves and ankles.  Chair pose also gives good stretch through the chest and shoulders. 

Namaste -- Cathi

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