Chair/Awkward/Fierce/Lightning Bolt (Utkatasana)
Pose Overview
| Common Name | Chair, Awkward, Fierce, Lightning Bolt |
| Traditional Sanskrit Name | Utkatasana |
| Sanskrit Name Pronunciation | oot-KAHT-ahs-uh-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Straight ahead or the nose |
Chair Pose, or Utkatasana in Sanskrit, is a standing yoga pose that is said to be beneficial for strengthening the legs, glutes, and core muscles, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it resembles sitting in a chair, with the body in a standing position and the legs bent at a 90-degree angle, as if sitting in an invisible chair. The arms are typically raised overhead, aligning with the ears, which adds a challenge to the pose. This pose is often used as a warm-up pose, to prepare the body for more advanced postures. In traditional yoga practice, this pose is said to be associated with the element of fire, and is said to increase energy and power in the body. It is also said to be beneficial for reducing the symptoms of anxiety and depression by releasing tension in the body and promoting a sense of grounding and balance.
Benefits of Chair, Awkward, Fierce, Lightning Bolt
Strengthens the legs, core, and lower back, improves balance, and increases stamina.
How to Enter Chair, Awkward, Fierce, Lightning Bolt
Stand with your feet hip-distance apart and your arms by your sides. Bend your knees and lower your hips as if you were sitting back into a chair. Keep your back straight and your chest lifted. Bring your arms overhead, shoulder blades together, and palms facing each other. Hold for 5-10 breaths.
How to Exit Chair, Awkward, Fierce, Lightning Bolt
Release your arms and straighten your legs. Come back to standing position.
Common Chair, Awkward, Fierce, Lightning Bolt Modifications & Variations
This pose can be modified by using a chair or wall for support, or by keeping the arms at chest level instead of overhead.
Common Mistakes with Chair, Awkward, Fierce, Lightning Bolt
Rounding the back, not engaging the core, and not keeping the knees in line with the toes.
Safety Guidance
Keep the knees behind the toes and engage the core to protect the lower back.
