Chair Pose I Utkatasana I
Description
Chair pose I or Utkatasana I is a foundational yoga pose. Sinking into a squat with the arms reaching overhead opens the shoulders and chest while building isometric leg strength.
Muscle Group
Equipment Required
Chair Pose I Utkatasana I Instructions
- Stand tall with feet hip width apart and arms at your sides.
- Inhale and reach both arms straight up overhead.
- Bring the biceps close to the ears with palms facing each other.
- Exhale and bend the knees to sink into a squat position.
- Sit the hips back as if lowering into a chair.
- Keep the chest tall and the arms reaching up.
- Hold the chair pose breathing steadily.
- Press through the heels and reach the arms higher to deepen the pose.
Chair Pose I Utkatasana I Form & Visual
Chair Pose I Utkatasana I Benefits
- Stretches the chest, shoulders, and lats overhead.
- Strengthens the quads, glutes, and calves.
- Improves balance and ankle mobility.
- Decompresses the spine through the long reach.
- Builds focus and breath control.
- No equipment needed.
Chair Pose I Utkatasana I Muscles Worked
- Quadriceps
- Gluteus maximus
- Anterior deltoid
- Erector spinae
Chair Pose I Utkatasana I Variations & Alternatives
- Chair Pose
- Squat
- Goddess Pose
- Mountain Pose
