Learn Chair Pose or Utkatasana as our Foundations of Yoga series continues. Sit back in your fierce chair with proper alignment and action. Adriene breaks down this powerful yoga pose that tones and rejuvenate the legs. Chair pose strengthens the ankles, the hip flexors, the lower and back body and opens the front body and chest. It is also stimulates the heart and is great for the feet! Be mindful of the knees and lower back and focus ease as you grow this posture and sink in. As always, find what feels good!
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34 comments
how would you suggest training the ankles? Moves like this, squatting with my toes pointing forward, put strain on the medial tendon in my ankle. I'd love to hear some ankle training tips if anyone has any. Thanks
im so glad i found you!
Hey Adriene. I don't get this pose, I think I'm doin it wrong because I feel pain everywhere but my thighs. oO Great videos though, you're super easy to follow.
I have been doing this wrong all my life!! Well thank you Adriene ahah
thank you for the lovely video. this is just what a belly dancing pose wants me to do. practicing utkatasana will definitely help me.
hi,
I'm a bit heavy and have backpain. someone suggests me to do yoga for losing weight. what kind of yoga should i do?
great video. tiy
thank u ! but should i keep the knee in front of the toe or behind ? or just keep the focus on the heel ?
dear adriene , you have explained the pose in such a complex manner that it was hard for me to follow . also you did not go into the pose and make the standard shape .
Very clearly explained. Step by step. Thank you
Dear Adriene, I really appreciate the whole Foundations series, it helped me to expand my yoga practise a lot. But this is the first vid, I´m a bit confused about :/ I always thought, the goal is to "sit" with the pelvis backwards as much as the body allows and aviod the knees to pass the ankles. In the vid, it seems you do exactly the opposite. Please, advise me. BTW. Thanks for the series a lot! 🙂
'don't give up', lol. its yoga ffs.
Thank you for teaching this pose Adriene! The way you do it just feels so right for me. I just started doing this pose so I'm feeling it in my ankles but once they get strong enough perhaps my quads start activating more
You are hot Adriene.
"hi mom, hey hunny" lmao made me laugh
Hi! ı'm not quite sure what you mean about rotating the upper thighs inward. I'm trying to play with them a bit, seems I'm just twisting and putting tension on my knees. So what exactly should I do and why do you want to do thatcher? Thanks!
This is excellent, just what I needed. Thank you!!
4:51 I literally fell over laughing
You kill me EVERY. DAY.
Slow it down ☺️✨ Thank you Adriene and namaste 🙏🏻
I think I've been overthinking this pose in my year long practice 😅
I don't like this one. It hurts my knees both ways.
Wow! There are so many nuances to this pose. As I've been getting a little stronger and more familiar with the asanas, I've caught myself several times: while getting tired, I want to just blow through the asanas. I feel like this can be really dangerous too, especially if I'm doing difficult poses so many thanks for this reminder 💪🙏
Thinking of doing more of these foundations of yoga practices as they make me physically more advanced but mentally more beginner-like😉💪🏻
What a fire ! Wow ! Chair pose is not a pose I hold much, but I'm getting better with regular practice, and now I can take only one break through this video. Thank you. Namaste
I came here because they said chair pose was good for hiated hernias. I cannot do inversions, planks, crunches, anything that stresses stomach. Can you recommend some poses I can do to strengthen but not stress the hernia and stomach? Thank you so much
Watching this helped this pose finally feel right for me! Before it felt way harsher on the knees and I knew I should be feeling the heat in my thighs and core and I wasn't. Now it feels great!
2.50 made me laugh. Namaste from India
Too much talking…
Your teeth are cute :*)
Isn't Adriene incredibly skilled and informed? I included this video of hers in my blog post called, "The Five Pillars- Yoga's Holistic Approach to Health" where I mention the 'Chair Pose.' Thank You so much to Adriene for her help effortlessly describing such a tricky concept so I wouldn't have to! Check out the article here to learn about the Five Pillars of Yoga! Thanks!
https://jessbestholistics.com/the-five-pillars-yogas-holistic-approach-to-health/
Great video! How often and how long should you stay in chair pose to gain strength?
Great. Very clear instructions. thanks so much.
Thank you! This is very very useful for a hiatal hernia bothering me
Love the way you teach! Thanks!
Neck pain. Why? Must be doing something wrong. 😭