Kursiasana or Utkatasana

(Chair Pose)


  • Stand on the floor with an erect spine.
  • Stretch hands to the front with the palm facing downward.

  • Bend knee forward as if in sitting position on the imaginary chair.

  • Thighs should be nearly parallel to the floor and torso perpendicular to the tops of the thigh.

  • Be sure that elbow joint is not bending, hands are parallel to ground.

  • Hold the position for 3o secs to 1 min as per capacity.

  • Repeat procedure for 5-6 times.

Beginners Tip

  • In beginning perform pose supported by the wall to back side.
  • In beginning to maintain a pose, Place arms on block or chair.

  • Stand with feet hip-width apart, it will make more stable.

Releasing Procedure

  • While inhalation straightens knees.
  • Exhale and release arms beside the body and come to a normal position.

Precautions and Contraindications

  • A headache
  • Insomnia

  • High or Low blood pressure

  • Shoulder, Spine, thigh or hip problems

Benefits of Kursiasana or Utkatasana

  • Strengthens and stabilize the ankles, thighs, calves, spine, abdominal and lower back muscles.
  • Stimulates the abdominal organs, diaphragm, and heart.

  • Improve function of respiratory, digestive and circulatory systems

  • Opens and stretches the chest and shoulders.

  • Improves confidence, sense of balance and focus.

  • Therapeutic for flat feet.

Preparatory Poses

  • Virasana
  • Bhujangasana

  • Adho Mukha Svanasana

Follow-up Poses

  • Tadasana
  • Uttanasana