Yoga Chikitsa · Primary · Standing Sequence
Utkatasana
Chair pose
What it is
Utkatasana, or chair pose, comes near the end of the Primary standing sequence and also appears in Surya Namaskara B.
What it looks like
From standing, the knees bend as if sitting back into a chair, and the arms reach up overhead with the palms together. The gaze goes up toward the hands. The pose is held for five breaths.
Why it is practised
It builds strength and warmth in the legs and asks you to stay steady in a demanding position while breathing calmly.
What to pay attention to
Keep the heels down and the weight spread through the feet. Sit back into the legs rather than leaning far forward. If the shoulders are tight, keep the arms apart.
Who it suits
It suits almost everyone; bend less deeply to begin with. In Mysore-style practice a teacher shows you suitable variations as you learn — you can work on this in private sessions.
Next in the sequence: Virabhadrasana I.
Sit into the legs, arms up.
Heels stay down.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala.