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Chair Pose, Utkatasana

IntermediateStrengthTier T2

A yoga squat hold on a flat mat. You reach the arms forward, bend the knees and send the hips down and back as if sitting on a chair edge, then extend the arms.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

1

Sets

30 sec

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in mountain pose on the mat, feet together or hip-width.
  • Prepare the forward arm reach.
  1. She stands in mountain pose on the mat, feet together and arms settled.

    Step 1 of 5

    Stand in mountain pose, feet together or hip-width.

  2. Her arms reach forward parallel to the floor, palms down.

    Step 2 of 5

    Reach the arms forward parallel to the floor, palms down.

  3. She bends her knees, hips reaching down and back as if to a chair edge, weight in her heels.

    Step 3 of 5

    Bend the knees, hips reaching down and back as if sitting on a chair edge, weight in the heels.

  4. She holds the chair pose with her arms extended overhead, shoulders down and spine long.

    Step 4 of 5

    Extend the arms overhead with the shoulders down and the spine long, holding the pose.

  5. She stands in mountain pose on the mat, feet together and arms settled.

    Step 5 of 5

    Stand in mountain pose, feet together or hip-width.

Safety Information

Keep the hips no lower than the knees and the weight in the heels. Keep the knees pointing straight ahead. Yoga pose practice needs a clear flat mat. Anyone with a shoulder, elbow, wrist, hip, back, knee or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.