Utkatasana, commonly known as Chair Pose, is a fundamental standing pose in Ashtanga Yoga that offers numerous benefits for the body and mind. This pose not only strengthens the lower body but also cultivates balance, focus, and determination. In this step-by-step guide, we’ll explore how to perform Utkatasana with proper alignment and provide a vinyasa count to seamlessly integrate it into your Ashtanga Yoga practice.


Benefits of Utkatasana (Chair Pose):

Enhances Balance

Strengthens Lower Body

Opens Chest and Shoulders

Tones Core Muscles

Energizes the Body

Stimulates Digestion

Prepares for Other Poses

Builds Mental Focus

Tap here to watch a step-by-step tutorial video of Utkatasana


Contraindications and Cautions:

Utkatasana offers many benefits, but it may not be suitable for everyone. Several contraindications and precautions to consider:

Heart Conditions

Focus on proper breath control and avoid straining excessively.


Pregnant individuals should modify Utkatasana to avoid pressure on the abdomen and the potential risk of falling.

Lower Back Pain

Be mindful of alignment in this pose. Engage your core to protect the lower back and avoid over-arching.

Knee Issues

Avoid deep bending and practice with modifications or under the guidance of a qualified instructor.

High Blood Pressure

Focus on a steady, controlled breath.

Ankle or Hip Problems

Avoid excessive strain on your ankle and/or hip.

Insomnia or Headaches

Avoid excessive strain and pressure on the head and neck.

Always practice within your limits. Honor your body and modify if necessary. If you have any underlying health concerns or you’re new to yoga, it’s recommended that you consult with a healthcare professional or a qualified yoga instructor before attempting Utkatasana or any other yoga pose. With proper awareness and alignment, Utkatasana can become a wonderful addition to your yoga practice.

Step by Step Instructions for taking Utkatasana or Chair Pose:

In the Ashtanga yoga standing sequence, we take Utkatasana after we have taken Ardha Baddha Padmottanasana.  Once you exit Ardha Baddha Padmottanasana and vinyasa, you will begin the Vinyasa count for Utkatasana from Downward facing dog (Adho Mukha Shvanasana).

Vinyasa #1  from down dog, look forward and inhale as you jump your feet to your hands, bend your knees and raise your arms.

Take five deep breaths

Look to your fingers, hastagrai drishti

Vinyasa #2 – Exhale, bring your hands to the floor next to your feet and still looking forward, jump your feet back into Chaturanga Dandasana.  Finish your vinyasa and prepare to take Warrior.

Tap here to watch a step-by-step tutorial video of Utkatasana

Utkatasana, the Chair Pose, is a cornerstone of Ashtanga Yoga practice.  This pose will improve your strength and endurance. With consistent practice, you will not only enhance your physical stamina, strength and endurance; but also enhance your mental focus


Modifications for Utkatasana can be helpful if you need to improve your flexibility, strength, or if you have specific physical limitations. These modifications ensure that you can still experience the benefits of Utkatasna while adapting it to your body’s needs. Here are some modifications for Utkatasana:

Shallower Bend

Instead of bending deeply into the knees, you can start by bending your knees just slightly. This reduces the intensity of the pose and makes it more accessible, especially if you have knee concerns.

Hands at Heart Center

Keep your hands at heart center in prayer position. This variation reduces shoulder strain.  It also activates your core, back and lower body.

Wide Stance

Begin in a wider stance than usual, turning your toes slightly outward. This can help alleviate pressure on the knees and make the pose more comfortable.

Using a Wall

Stand with your back against a wall and with your feet hip distance apart. Slowly lower yourself down into chair pose while sliding down the wall. This will provide support and help maintain correct spinal alignment.

Remember that modifications are meant to support your practice and make poses accessible, not to avoid the challenge altogether. It is always a good idea to practice under the guidance of a knowledgeable yoga instructor.  This is especially true if you’re dealing with injuries or specific limitations. By working with the right modification, you can begin practicing Utkatasana and you will gradually progress as your strength and flexibility improve.


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About Krista:

I am a level II authorized Ashtanga Yoga teacher.  I am deeply passionate about sharing these teachings with all who wish to learn.

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Navasana, boat posture

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