Chair Yoga Pose

Chair Yoga Pose is a standing pose that targets the shoulders and is ideal for yogis and yoginis at all levels.

muladhara – the root chakra
related poses
How To Do Chair Yoga Pose
  1. Begin in the Mountain Pose (Tadasana), standing up straight with your arms at your sides, big toes together and the rest of your toes spread. Your heels should be slightly spread apart from each other.
  2. Exhale and bend your knees until your thighs are nearly parallel to the floor, drawing your sitting bones down towards the heels as if to sit in a chair.
  3. Lift and open your chest. Reach your arms up towards the sky. Either bring your palms together or hold them shoulder width apart.
  4. Hold for 30 seconds to a minute.
  • Breathe deeply through each step.
  • This pose can be dangerous for those with low blood pressure.
  • If you have history of knee injuries consult an instructor or doctor before attempting this pose.

If you’re having trouble with this pose, try standing with your back to a wall — just far away enough so that when you bend your knees your tailbone can touch and be supported by the wall.

Stretches & Strengthens

All Muscles: Ankles, thighs, calves, spine, shoulders

Target Muscles: Shoulders, calves, thighs

Health Benefits of Chair Yoga Pose
  • Stimulates internal organs.
  • Therapeutic for flat feet.
  • Opens the chest.

Sanskrit Name & Meaning

Sanskrit Name & Meaning



utkata: proud, excessive, superior, furious
asana: posture

History & Mythology

History & Mythology

The sanskrit word utkata translates to “wild,” “frightening,” or “furious” — which is why this asana is alternatively referred to as the Fierce Pose, Hazardous Pose, Wild Pose or Lightning Bolt Pose.
Research into the history and mythology of yoga poses is a daily commitment. If you have any information that may help us out, we’d love to hear from you.