Chair Pose (Utkatasana): How to Do It, Benefits & Cautions
A pose like sitting into a chair that works the thighs and glutes.
Level: Beginner · Hold: 30 seconds · Type: Standing · Target areas: Legs & Hamstrings, Core & Abs
Benefits ✨
- Strengthens thighs and glutes
- Stabilizes ankles and core
- Builds lower-body endurance
Step by step 🧘
1) Stand with feet together or hip-width apart.
2) Exhale, bend your knees, and sit your hips back as if into a chair.
3) Reach both arms overhead and keep weight in your heels.
4) Lift your chest and hold with steady breath.
Breathing and cautions 🌬️
Exhale to sit back, inhale to reach the arms up.
- Bend less deeply if you feel knee pain
How Yoga Play recognizes Chair Pose 📱
Yoga Play finds your shoulders, elbows, wrists, hips, knees, and ankles in the camera image, then measures the height and angle of each joint relative to your torso length and compares them with the rules for the pose. When every rule is met, the skeleton turns green and the hold timer starts running.
If you drift out of the pose, hints like these appear on screen:
- Reach both arms up overhead
- Stand tall on both feet
- Bend your knees and sit your hips back
Joint angles read from the sample photo above: knee about 112°, hip about 102°, elbow about 161°. These come from a single photo, so they vary with body proportions and camera angle.
This sample photo passes every recognition rule in the app, so the skeleton is drawn in green.
Related guides 🔗
A good pose to follow with: Mountain Pose
The foundation for all standing poses, aligning the body from soles to crown.
Yoga Play Pose Guide - All 26 Yoga Poses at a Glance
Browse all 26 yoga poses by level, each with the skeleton recognized by the app.
Yoga Play - Auto Pose Tracker
A yoga app that recognizes your pose with the camera in real time and automatically logs how long you hold it. Practice properly at home with 26 poses, 10 flows, and voice guidance.
Frequently Asked Questions (FAQ)
How long should I hold Chair Pose?
Yoga Play sets a default target of 30 seconds. The timer runs only while the pose is recognized, and you can adjust hold times in flows.
Is Chair Pose suitable for beginners?
Yes. Chair Pose is a beginner-level pose that you can practice by following the steps, even if you are new to yoga. Stop right away if you feel pain.
How does Yoga Play check Chair Pose?
It finds your key joints in real time with the phone camera and compares them with the rules for the pose. While the rules are met, the skeleton turns green and your hold time is logged. Video is processed only on your device.