Chair Pose

Utkaṭāsana is comprised of "Utkaṭa" (fierce, powerful, difficult) and "Āsana" (posture/pose). It is a powerful standing pose that strengthens the lower body, as if sitting on an invisible chair in the air.

This pose effectively strengthens all major lower body muscles including quadriceps, hamstrings, and glutes, while enhancing ankle and core stability. It generates internal heat and is believed to cultivate determination and mental fortitude.

Stand with feet together, exhale, bend the knees, and lower the hips deeply as if sitting on a chair. Both arms extend straight overhead, palms joined or shoulder-width apart. Pay attention to keeping the knees from going past the toes, engage the abdomen, and lengthen the spine.