Pose, Steps and Benefits of Utkatasana

Benefits of Utkatasana

  • Strengthens the torso and lower body. Stretch shoulders.
  • Improve balance.
  • Increases stamina.
  • Reduce weight.

 Chair Posechair pose utkatasana


  1. First done mountain pose asana.
  2. Inhale and palms facing each other, raise the hands above the head, shoulder width apart. Relax your arms and shoulders. Not locking the elbows maintains the arms straight position.
  3. Exhale bend your knees sit the chair position you feel comfortable then extend the pose. Your hips did not go below knees. Your heels has stay in the floor.
  4. Upward your head and see straight.
  5. Stay on the pose at minimum10 to 60 sec.
  6. Finnish this pose by inhaling. Straighten the legs then exhale. The arms are down the sides. Go to mountain pose and finish this asana.

Utkatasana Video (Chair Pose)


Before doing any asana you must know your health. When you feels pain while doing any asanas then you have to stop it immediately. A trained instructor can guide you in a better way.