Standing Strength • Beginner
Utkatasana
Chair Pose
About Utkatasana
Utkatasana generates internal warmth, builds stamina, and strengthens the lower body.
How to Perform Utkatasana
- Stand in Tadasana with feet together or hip-width apart.
- Inhale, raise arms overhead alongside ears.
- Exhale, bend knees deeply, shifting hips back as if sitting in a chair.
- Keep weight in heels and core engaged.
- Hold for 5 breaths, then press through heels to rise.
Key Benefits
- Strengthens quadriceps, glutes, and calves.
- Tones core and lower back.
- Builds stamina and mental focus.
Breathing Guidance
Inhale to lengthen through fingertips; exhale to sit hips slightly deeper.
Precautions & Safety
Keep knees behind toes and feet hip-distance if lower back is tight.
Tips for Beginners
Squeeze an imaginary block between thighs to engage inner leg muscles.