In Sanskrit, Ut means raised part and Kat means back. It is a standing yogasana, in modern yoga it is practised as an exercise. Utkatasana means intense, huge or fierce. Utkatasana (Chair pose) is a very great pose in which to practice for Mula bandha and Uddiyana bandha.


  • Stand straight on the ground with feet slightly apart (shoulder gap).
  • Arms should be stretched forward and make sure that both the palms are facing downwards.
  • Make sure that the arms are straight and the elbows should not be bent.
  • Push the pelvis down while slightly bending the knees so that it looks like you are in the position of an imaginary chair.
  • Those who are facing some difficulties while going down can take the support of the wall while doing this asana. They need to make sure that they are as close to the wall that their tail bone is in contact with the wall.
  • Now imagine that you are holding a book or newspaper in your hands while maintaining the pose and always make sure that your hands are parallel to the floor.
  • Make sure that your knees do not cross the length of your outstretched fingers.
  • As you are holding the pose, make sure that the spine is kept lengthened.
  • Keep yourself calm and relaxed while holding the pose.
  • Try to hold the pose for at least one minute.
  • Beginners should try to hold the pose for at least 30 seconds.
  • Now proceed to go down and sit in Sukhasana.
  • Do at least 3 sets of 10.

Benefits of Utkatasana

  • Utkatasana stretches the muscles of the hips, spine, chest, thighs and hamstrings very well.
  • This asana strengthens the muscles of the torso, lower back, abdomen, ankles and feet.
  • It helps to open and stretch the shoulders.
  • Regular practice of this asana helps to tone up the muscles of the legs, calves, thighs and hamstrings.
  • Regular practice of Utkatasana helps to tone up the pelvic and lower abdominal muscles.
  • Regular and proper practice of this asana improves focus and helps to build up the confidence.
  • If one practices this asana regularly and with focus, it helps to maintain the balance of the body.
  • It not only provides physical balance but also helps to improve mental and emotional balance.
  • This asana helps to massage the organs of the abdomen.
  • Regular practice of thus asana stimulates the heart and the diaphragm.
  • Regular and proper practice of Utkatasana helps to lose weight/fat from places like hips and thighs.
  • This asana strengths the immune system.
  • Proper practice of this asana helps to relive joint pain.
  • Regular and proper practice of this asana helps to cure the problem of flat feet.


  • People who have undergone any major surgery/surgeries should avoid doing this asana for at least 9 to 12 months after it and if they want to start this after the mentioned period of time, they should discuss it with their doctor.
  • People who have recently recovered from any injury/surgery should only do this asana in the presence of a professional yoga trainer.
  • People who have knee problems should not bend their knees too much.
  • People who have flat feet problem should try to curl their toes while doing this asana.
  • Women with Prolapsed Uterus should avoid doing this asana.
  • Women who are in their first trimester should avoid doing this asana.
  • Pregnant women should first consult their doctor if they want to practice this asana.
  • People should avoid this practice in case of chronic injuries such as hip injury, knee problems, abdominal surgery, vertigo, hernia, ulcer, sciatica pain.
  • In case of severe Arthritics people should avoid this asana.
  • People with constant headache and migraine problem should avoid doing this asana.
  • People who have insomnia should avoid doing this asana.
  • During the time of menstruation, women should do this asana carefully.
  • People with Cardiac/heart problems should this asana only in the presence of a professional yoga trainer and that too only after consulting the doctor.
  • This asana should only be performed when the stomach is empty.

Visit popular yoga institute websites Morarji Desai National Institute of Yoga MDNIY and Patanjali Yogpeeth.