Chair Pose
Utkatasana · An isometric squat with arms reaching up — one of the most demanding leg poses in yoga.
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Muscles worked
Also works
- Equipment
- None
- Level
- Beginner
- Breath
- Hold 5–8 slow breaths
How to do Chair Pose
- 1Stand with your feet together or hip width apart.
- 2Bend your knees and sit your hips back as if onto a chair.
- 3Reach your arms up alongside your ears.
- 4Keep your weight in your heels and hold for 5 breaths.
When to pick it: Pick it to build leg strength in a yoga flow. Bring your hands to your chest if your shoulders are tight.
Form cues
- Sit back, not down
- Weight in the heels
- Long spine from hips to fingertips
Common mistakes
- Knees shooting far past the toes
- Arching the lower back
- Shoulders hunched to the ears
How long to hold
| Goal | Sides / times | Hold | Rest |
|---|---|---|---|
| Beginner | 1–2 | 3–5 breaths | Child’s pose as needed |
| Building | 2 | 5–8 breaths | Flow straight on |
| Advanced | 2–3 | 8–12 breaths | Flow straight on |
Breathe slowly through the nose and ease off at the first sharp or pinching feeling — a stretch should feel strong, never painful. Get a full 4–12 week program →
Similar poses
Poses that work or stretch the same areas.
More quads & glutes poses
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General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.