Bear Pose

Utkaṭāsana (arms forward / half lift)

Works on Quadriceps · Glutes · Abdominals

How to do it

1. Stand with the feet hip-width apart and bend the knees into a chair-like squat.
2. Hinge forward from the hips with a long spine, as if half-lifting, arms reaching forward.
3. Hold with strong legs and breathe; rise with a long spine.

To come out, press through the heels and stand up with a long spine.

Common mistakes

• Don’t round the back.
• Don’t let the knees drift inward.
• Don’t lock the shoulders.

Benefits

• Builds leg and core strength.
• Teaches a strong hip hinge.
• A warming, steady pose.

Make it easier or different

• Easier: rest the hands on the thighs.
• Easier: stand less deep.
• Challenge: sink deeper and extend the arms longer.

Take care: Go easy with knee or lower-back problems.

Suggest a correction

What next

Chair Pose Beginner Standing Forward Bend Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Chair PoseBeginner
• Chair Pose with Prayer HandsBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner
• Extended Side AngleBeginner