Chair Pose I Utkatasana I Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Rectus Abdominis, Latissimus Dorsi, Hamstrings, Gluteus Maximus
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Utkatasana I
How to: Chair Pose I Utkatasana I
- Stand with your feet together and arms at your sides.
- Inhale and raise your arms overhead with palms facing each other.
- Bend your knees and lower your hips as if sitting back into a chair.
- Keep your chest lifted and back straight.
- Hold the pose for several breaths, then release.
Common Mistakes
- Leaning too far forward.
- Not engaging the core.
- Letting the knees extend past the toes.
Modifications
- Perform the pose with a wall for support.
- Reduce the depth of the squat if flexibility is limited.
Tips
- Keep your back straight and avoid leaning forward.
- Engage your core to maintain balance.
- Ensure your knees do not extend beyond your toes.
Chair Pose I Utkatasana I Alternatives
Tags
yoga
stretching
quadriceps
balance
beginner
flexibility