Chair Pose

Utkaṭāsana

Read what the gnome says

Ah, Chair Pose! Feet hip-width apart, my friend. Now bend your knees and sit back, as if a little chair is waiting in the forest. Arms up by your ears, shoulders soft. Knees stay above the ankles, no sneaking past the toes! Lower back long, weight in the heels, and breathe slowly.

Works on Quadriceps · Glutes · Calves

How to do it

Stand with feet hip-width apart, arms by your sides.
On an exhale, bend the knees and sit the hips back as if onto a chair.
Lift the arms overhead and hold, breathing slowly.

To come out, inhale, press through the heels and stand tall, arms sweeping down.

Common mistakes

Keep the knees stacked over the ankles, not past the toes.
Lengthen the tailbone down so the lower back stays long and the ribs stay soft.
Relax the shoulders away from the ears.

Benefits

Builds strength in the thighs, glutes and calves.
Teaches you to sit back into the heels, a base for squats and everyday standing up.
Wakes up the whole body in under a minute: a good warm-up.

Make it easier or different

Easier: sit less deep, or stand with your back near a wall and slide down a little.
Shoulder or neck tension: keep the arms in front at shoulder height, or bring the palms together at the chest.
Balance: take the feet a little wider.
More challenge: sink lower, or lift the heels.

Take care: Go easy or skip if you have knee pain, a recent ankle or hip injury, or dizziness. Come up if the knees complain.