Utkatasana (The Chair Pose)

Chair pose stimulates the muscles of the arms, legs, heart and the diaphragm.


  1. Stand with feet kept hip width apart, shifting the weight towards the heels and pressure exerted on the soles of the feet.
  2. Gently rise the arms to shoulder levels and press fingertips away from the shoulders.
  3. Gently bend the knees, pressing hip bones in downward direction just as sitting in a chair, by keeping the spine in an upright position.
  4. Maintain the balance and stand straight on the toes for a few seconds, and then gently place the heels on the floor.
  5. Now bring back the hands to their original position and return to original position.
  6. Repeat the exercise, focusing attention on the pelvic region.


This posture helps in strengthen the spine, calves, thighs and ankles. It stimulates the heart, diaphragm and abdominal organs and stretches the chest and shoulders. As this is a squatting posture, it is considered to be helpful for easy childbirth in women. In addition, it prevents constipation, keeps calf muscles healthy and prevents nervous weakness.

But this posture should be avoided during late stages of pregnancy, as women experience mild fatigue associated with this Asana.

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