Utkatasana
Chair Pose · ఉత్కటాసనం
🧍 Interactive 3D model and video lesson
Turn the model, watch it in slow motion, see the common mistake, and play a narrated 3D video lesson you can download.
Beginner Standing asanas · నిలబడి చేసే ఆసనాలు
⏱ Hold / repeat: 15–30 seconds · 👧 suitable for children (with an adult) · 👵 seniors: choose an easier version
How to do it
- Stand with feet together or hip-width apart.
- Bend the knees and sit back as if onto a chair.
- Raise the arms overhead beside the ears.
- Keep the weight in the heels; breathe, then straighten up.
🌬️ Breathing: Steady breathing.
✅ Benefits
- Strengthens thighs and buttocks
- Builds endurance
- Warms up the body
❌ Common mistakes
- Knees far past the toes
- Arching the lower back
⚠️ Avoid it, or take care, if
- Knee pain
- High blood pressure: keep the arms lower
🪑 Easier versions
- Smaller bend
- Hands on the hips
- Back against a wall
Stop at once with chest pain, faintness, severe breathlessness or sharp pain. Emergency: 108 / 112. Educational content, not medical advice.
More Standing asanas
Tadasana Urdhva Hastasana Tiryaka Tadasana Katichakrasana Trikonasana Parivrtta Trikonasana Virabhadrasana I Virabhadrasana II Utthita Parsvakonasana Prasarita Padottanasana
Yoga supports well-being; it does not diagnose or treat disease. If you have a health condition, are pregnant or have had surgery, ask your doctor first. Advanced poses (headstand, shoulder stand, plough, wheel, crow, lotus) need a qualified teacher.
