Chair Pose on Tiptoes

Utkaṭāsana (tiptoes)

Read what the gnome says

Chair Pose on Tiptoes! From chair pose, lift the heels and balance on the balls of the feet. Knees together, arms up, chest lifted, core firm. Use a wall if needed. Breathe, then lower. Wobbly-but-brave gnome.

Works on Quadriceps · Glutes · Calves

How to do it

1. Stand with the feet together and sit the hips back as if onto a chair.
2. Rise onto the balls of the feet and lift the arms overhead.
3. Keep the knees stacked, gaze forward and hold; lower the heels to release.

Common mistakes

• Don’t let the knees spread apart.
• Don’t arch the lower back.
• Don’t force the balance: hold a wall.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

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

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate
• Eagle PoseIntermediate