SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Weight Loss
    • Bikini Body
    • Membership
    • Free Challenge
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

Chair Pose | Utkatasana

Chair pose (Utkatasana) instructions, illustration and mindfulness practice. Learn about preparatory, complementary and follow-up poses, and discover all health benefits. https://spotebi.com/exercise-guide/chair-pose/

Chair Pose Instructions

1. Start in mountain pose and, as you inhale, bring your arms up, with the palms facing each other.
2. As you exhale, bend your knees and sit back.
3. Stay in chair pose for 30 seconds to 1 minute.

Mindfulness Practice

Open your chest, elongate the spine, push your pelvis down and relax. Keep your thighs and torso at a 90-degree angle, and maintain your lower back long.

From the Shop

Monthly Membership
Monthly Membership

Utkatasana Benefits

The chair pose stretches the shoulders and chest, and strengthens the ankles, thighs, calves, and lower back. This pose also stimulates the heart and abdominal organs, balances the body, and improves your focus and determination.

Contraindications

Knee or ankle injury.

Preparatory, Complementary and Follow-Up Poses

Start with mountain pose, or downward facing dog and then progress to chair pose. Follow-up with standing forward bend or mountain pose.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Shoulderstand pose
Tree pose
Warrior III pose
Boat pose

Popular Workouts

Lower Body Workouts

Skinny Legs Summer Workout

Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …

Yoga Flows

Lymphatic Boost Yoga Flow

This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…

Core Workouts

Bikini Body Tight Tummy Workout

Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …

Summer Detox Challenge
8-Week Program
Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!
JOIN US!

Unlock VIP Status!

​

Claim your FREE 1-Week SlimDown eBook now! Subscribe today for immediate access to the best tips and powerhouse workouts for lightning-fast weight loss. Join us and let’s dive into this transformative journey to unveil a healthier, fitter YOU!

​

    ​

    Built with ConvertKit

    Health & Fitness Programs

    • Beginner Edition / @spotebi

      Beginner Edition
    • Fat Loss Edition / @spotebi

      Fat Loss Edition
    Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    • Email
    • Instagram
    • Pinterest
    • YouTube

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Helpful Links

    • shop
    • cart
    • account
    • plans
  • home
  • Featured Recipes

    Adobo Shrimp Bowls With Cilantro Lime Dressing Recipe / @spotebi

    Looking for a delicious and healthy meal that's easy to prepare? Look … [Read More...]

    Strawberry, Avocado & Feta Summer Salad Recipe / @spotebi

    Summer is all about sweet-and-savory fruit salads. And this … [Read More...]

    Loaded Mediterranean Hummus Recipe / @spotebi

    This Loaded Mediterranean Hummus with all the yummy stuff is exactly … [Read More...]

    Summer Detox Challenge

    8-Week Program

    Are you ready to refresh your body, reset your habits, and feel your best this season? Join us for the 8-Week Summer Detox Challenge, a summer program that combines targeted workouts with gentle detox practices to help you cleanse from the inside out!

    JOIN US!

    Our Programs

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • PLANS
    • Email
    • Instagram
    • Pinterest
    • YouTube

    Copyright © 2025 Spotebi - All rights reserved