Chair Pose Utkatasana Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Glutes, Hip Flexors, Erector Spinae
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Utkatasana, Chair Pose
How to: Chair Pose Utkatasana
- Stand with your feet together and arms at your sides.
- Inhale and raise your arms overhead, palms facing each other.
- Exhale and bend your knees, lowering your hips as if you are sitting in a chair.
- Keep your back straight and chest lifted.
- Hold the position for a few breaths before returning to standing.
Common Mistakes
- Letting the knees go past the toes.
- Not engaging the core.
- Focusing too much on depth instead of form.
Modifications
- Use a chair for support if needed.
- Lower the squat for a less intense option.
Tips
- Keep your knees behind your toes.
- Engage your core to maintain balance.
- Breathe deeply and hold for a few breaths.
Chair Pose Utkatasana Alternatives
Tags
yoga
stretching
quadriceps
glutes
balance
intermediate