About Utkatasana:

“Utkata” in Sanskrit means intense or frightening or fierce. This posture is also called as the “Chair Pose”. It is a half seated kind of posture with the hands raised upwards. Basically, this is a stretch for the hands and the lower back. This posture is partially a balancing posture as the body needs to be balanced while bending the knees as if you are sitting on an invisible chair.

How to practice Utkatasana:

  • Stand straight with straightened legs and arms
  • Inhale and raise the hands up above the head
  • Bend forward slightly with a slow exhalation
  • Now, raise your head alone by inhaling slowly
  • Try to look up
  • Bend the knees slowly with exhalation
  • Retain this position for a comfortable duration

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Physical benefits:

  • Strengthens the whole arms with the stretch
  • Flexes the shoulders and the lower back
  • Opens the chest to a greater extent
  • Strengthens the legs and the ankles as the body is balanced by bending the knees
  • Hips become flexible

Spiritual benefits:

  • It helps to gain mental focus
  • Balancing the mind and thoughts becomes easy with the practice of this pose
  • Good for those who sit for meditation as the spine is kept straight during the practice


  • People suffering with knee injuries or severe pain should not practice this asana
  • If you have ankle or leg injuries it is recommended, not to practice this asana
  • People with joint pains or arthritis should not practice this asana

Health Benefits:

  • Massaging effect for the lower back, hips and thighs
  • Tones the abdominal organs to a large extent
  • Reduces the flat feet
  • Opens up the chest and relieves common respiratory ailments
  • Improves digestion and stimulates digestive organs

 Tips for beginners:

  • This is a relatively easy asana. But some people may find it difficult to raise the head and gaze at the fingers. It can be achieved with regular practice.
  • You may try to assume this pose by leaning on the wall.

Chakras related with Utkatasana:

  • Mooladhara (Root) Chakra

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