Chair
Maya - Pose Assistant
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Benefits
Chair Pose (Utkatasana, meaning fierce or powerful pose) strongly strengthens the thighs, calves, ankles, and spine, while toning the core and glutes. It builds heat, stamina, and stimulates abdominal organs.
Practice Guide
Stand in Mountain Pose (Tadasana), feet together or hip-width apart.
Inhale, sweep arms overhead, palms facing each other or together.
Exhale, bend knees deeply as if sitting back into an imaginary chair. Keep thighs aiming towards parallel to floor.
Shift weight towards heels. Ensure you can see your toes beyond your knees.
Keep chest lifted, spine long. Engage core, draw lower belly in and up.
Relax shoulders down away from ears, even with arms lifted.
Hold, breathe steadily. Exit: Inhale, press into feet, straighten legs, return to Mountain Pose. Exhale, lower arms.
Modifications
Keep feet hip-width apart for more stability.
Bring hands to heart center (Anjali Mudra) or rest on hips.
Squat less deeply.
Practice against a wall for back support.
Lift heels off the floor (Tip Toe Chair / Utkata Konasana variation - different pose but related action).
Safety Notes
⚠Chronic knee pain or injury (reduce depth, ensure knees track over ankles, avoid if painful)
⚠Ankle injury or instability
⚠Low blood pressure (use caution with arms overhead, rise slowly)
⚠Headache
⚠Insomnia (can be too stimulating near bedtime)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.