Yoga with Dr. Prajakta – Utkatasana (Chair Pose)

Welcome to Day 2 of “Yoga For Core Strength”. (You can check out the Yoga pose of Day 1 here).

Today’s Yoga pose is Utkatasana (Chair Pose).

Utkatasana is an important pose in Yoga as it energises the entire body and promotes creativity and mental strength. It is also known as The Fierce Pose/The Powerful Pose.

To perform this pose, imagine yourself sitting ochair.


  • From the standing position, slowly lower yourself towards the floor. Try sitting in the semi-squat position with your kneeslightly bent forward, as if you’rsitting oan invisible chair
  • Raise your arms over your head
  • Stay in this position for 30 to 60 seconds
  • Inhale and slowly straighten your knees
  • Raise yourself back to the starting positionExhale and lower your arms
  • Repeat the process around 3 to 5 times.


  1. Strengthens the core muscles
  2. Daily practice generates a feeling of equalisation in the body
  3. Stabilises the spine
  4. Tones the lower body

If you are not able to stand in the semi-squat position, then try performing a full squat (as shown above) and hold the pose for as long as possible.

This is an advancevariation of the Chair Pose. Here, you need to balance the body on the toes of both feet. Keep the spine neutral. Don’t over stretch.


Avoid this pose if you have –

  1. Severe knee pain
  2. Ligament Injury
  3. Ankle Sprain

Yoga Tip Of The Day:

Once you get better at Yoga, you get better at Life!

Author: Dr. Prajakta Jawalkar

(Yoga with Dr. Prajakta is a month-long series that will run through December 2018. Come back tomorrow for the next Yoga pose in the series).