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πŸͺ‘ Chair pose (utkatāsana) step by step

Sara Ticha Β· 0:12

asana

In this practice

Key teachings

  • Alignment principles in asanas
  • Mind-body connection through breath
  • Foundational yoga postures

Ideal for

  • Beginners learning Chair Pose
  • Practitioners refining their alignment
  • Those seeking to build lower body strength

Lesson

Instructions

Get more inspiration in the SATI studio yoga app!

1️⃣ Start standing in Tadasana, keep your feet together or hip-width apart 2️⃣ As you inhale start bending your knees and sink your hips back as you were to sit on a chair, your fingertips can touch the floor 3️⃣ Sweep your arms up over head, exhale to soften in the shoulders, bring your weight towards your heels 4️⃣ Open the chest, gaze forward and lengthen in the lower back

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Steps

  • Chair Pose (Utkatasana) breakdown
  • Tadasana (Mountain Pose)
  • Coordinated breath with movement

Benefits

  • Strengthens legs and core
  • Improves balance and focus
  • Builds endurance and stamina
  • Opens the chest and shoulders
TadasanaAsanaAma

Practice summary

Level
beginner
Duration
5 minutes
Equipment
yoga mat
Target areas
quadricepsglutescoreshouldersankles
Energy
balancing

More practice

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