Yoga:Utkatasana (Chair Pose)

Yoga poses each provide their own benefits. Each movement is special and flows to create a mind, body, spirit connection.  I’m going to be introducing a few yoga poses to help you with your practice.

The Utkatasana (Chair Pose) is very common and has many benefits.  See below:


  • Strengthens the ankles, thighs, calves, and spine
  • Stretches shoulders and chest
  • Stimulates the abdominal organs, diaphragm, and heart
  • Reduces flat feet

Step by Step

1. Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Keep the arms parallel, palms facing inward or join the palms.

2. Exhale and bend your knees.  Try to take the thighs as nearly parallel to the floor as possible. The knees will project out over your feet and the torso will lean slightly forward over the thighs, until the front torso forms approximately a right angle with the tops of the thighs. Keep your inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

3. Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

4. Stay like this for 30 seconds to a minute. To come out of this pose straighten your knees breathing in, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasna.