Utkatasana

Translation: Awkward pose known also as the Chair 

Pose

From a standing position, with the legs together or hip width 

apart, slowly bend the knees.

Stretch the arms up over the top of the head. Clasp the 

hands together or keep them shoulder width apart.

This is a good yoga posture to strengthen the quadriceps 

and knees.If you have a knee problem be careful. Don't 

bend the knees beyond the point of mild discomfort.

This is an excellent yoga posture to do in the Sun 

Salutations 

especially if you have low back problems. Entering a mild 

Chair Pose (Less than the on the way up and the way down 

will greatly relieve pressure and tension around that area. It 

may mean the difference between your lower back feeling 

good or the lower back being aggravated.

Tips

Try placing something under the knee or above it on the leg 

that is on the mat if your knee is injured or uncomfortable. 

Hyper extend the knee that is bent in front of you. Relax 

forward and the knee is stretched, the posture may be more 

comfortable.

It is hard to stabilize the muscles on the inside and outside 

of the knees. If you prefer add some distance between the 

feet. It is easier to evenly distribute the weight over the feet 

when this is done. The feet can be taken as wide as hip 

width apart.

Benefits
This pose increases strength, balance and stability. The Hamstrings, quadriceps, gluteals, and the erector muscles of the back are exercised and strengthened. The erector muscles contract isometricly to keep the normal curvature of the spine. The anterior lower leg muscles get toned. These include the tibialis anterior, extensor halluscis longus, extensor digitorum longus, and peroneous tertius. This group of muscle primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.