My favorite exercises are the ones where one posture or movement works many different body parts at the same time. This saves time and produces the most results from the least effort. So today, we’ll explore yoga’s “chair pose,” which works every part of the body, tests one’s commitment, and strengthens one’s willpower, all in a minute or two.
The intensely fierce pose that’s fun, too!
Yoga’s chair pose may seem easy but is actually quite challenging. In fact, the Sanskrit name for it is Utkatasana, meaning intense, fierce, or powerful posture. The longer you hold it, the more difficult it becomes, letting you experience a burning sensation in your muscles.
But don’t be deterred, as chair pose is a lot of fun, too. Especially since you get an amazing workout for the entire body in just a minute or two or even three if you can hold the posture for that long.
The benefits of chair pose
The benefits of chair pose are countless. In yoga practice, they say chair pose:
- Strengthens the thighs, spine, ankle, and calf muscles;
- Stretches the shoulder and thorax (chest);
- Exercises the spine, hips, lower back, torso, and chest muscles;
- Tones the thighs, ankles, legs, and muscles supporting the knees; and
- Balances the entire body while causing the mind to focus and be determined.
How to do the chair pose
To get started with chair pose, follow these simple steps:
- Stand erect with arms by your side and feet hip-width apart. For the best balance, you want your feet to be aligned with your hips. This will be roughly six inches or the width of two of your fists held side by side.
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Hold your arms straight out in front of you at their natural width, fingers extended together with palms facing down.
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Stretch your arms forward and pull your belly in nice and tight.
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Lower your body as if sitting down on a chair, but hold yourself up in a chair pose posture.
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Extend your buttocks way behind you while reaching forward with your hands as a counterbalance, ensuring you don’t fall.
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Keep your toes relaxed but also touching the floor, placing a bit more weight onto your heels for support.
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Hold the pose for as long as you can, ranging from 30 seconds to a few minutes. Be sure to breathe, pull your belly in, and arch your back.
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When you’re exhausted, inhale as you stand back up to the starting position.
This is an exercise you can do anytime and anywhere. Give it a try and enjoy!
Tips for improving your chair pose
- Focus on your breath: Breathing deeply throughout the pose helps you stay present, focused, and relaxed. Yoga Journal suggests inhaling through the nose and exhaling through the mouth for a deeper breath and greater focus.
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Practice consistently: It’s important to practice chair pose regularly if you want to see improvement. Consistency will help increase your strength, flexibility, and balance.
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Gradually increase your hold time: Start by holding the pose for 30 seconds, then increase in increments of 10 or 15 seconds as you become more comfortable with the position.
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Use a prop: If you struggle with balance, use a wall or sturdy piece of furniture for support. You may also find that using a yoga block between your legs can help engage your inner thighs for better stability and alignment.
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Listen to your body: If you experience discomfort or pain, come out of the pose and consult a yoga instructor or healthcare professional for advice. While challenging, chair pose should not cause pain.
Incorporate chair pose into your yoga practice, break a sweat, and enjoy the benefits of this full-body workout. Your strength, flexibility, and determination will surely improve with practice.
