Chair Pose with Prayer Hands

Utkaṭāsana (Añjali Mudrā)

Read what the gnome says

Chair Pose with Prayer Hands! Sit back in chair pose, palms together at the heart. Knees over the ankles, chest lifted, lower back long. Press the elbows and palms together. Breathe, then rise. Strong, centered chair gnome.

Works on Quadriceps · Glutes · Calves

How to do it

1. Stand with the feet hip-width apart and sit the hips back as if onto a chair.
2. Bring the palms together at the heart.
3. Lift the chest, keep the knees over the ankles and hold, breathing slowly.

Common mistakes

• Don’t let the knees drift past the toes.
• Don’t round the back.
• Don’t shrug the shoulders.

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

• Bear PoseBeginner
• Chair PoseBeginner
• Chair Warrior IBeginner
• Chair Warrior IIBeginner
• Chair-Supported TriangleBeginner
• Extended Side AngleBeginner