We welcome 2019 with a new Pose of the Year: Utkatasana / Fierce Pose aka Chair Pose

Utkatasana – Chair Pose



Sanskrit & Naming

Utkatasana Variations include: (from Yoga Teacher Central)

  • Parivrtta Utkatasana – Revolved Chair Pose
  • Eka Pada Utkatasana — One Legged Chair Pose
  • Padangustha Padma Utkatasana — Half Lotus Toe Balance Chair Pose
  • Prapadasana Utkatasana – Tiptoes Chair
  • and more~


Energy, Mood, Emotion

  • Heating
  • Energizing
  • Strengthens willpower, determination
  • Develops endurance
  • Stabilizing
  • Inspires feeling of being grounded

Inner Body

  • “Massages” abdominal organs
  • “Builds digestive fire”
  • “The diaphragm is lifted up and this gives a gentle massage to the heart” (BKS Iyengar)
  • Stimulates circulatory and metabolic systems


  • Strengthens muscles in glutes, hips and thighs
  • Strengthens back
  • Strengthens arms
  • Develops core strength
  • Stretches Achilles tendons and shins

Parivrtta Utkatasana

Additional Benefits for Revolved Chair Pose
  • “Creates flexible strength in the mid- and lower back” (Baron Baptiste)
  • As a twist, it “squeezes and soaks” organs, including kidneys and digestive organs



Squatting poses like Utkatasana and Malasana may be inappropriate for those with arthritis of the hips, knees, or ankles. – Timothy McCall


  • “Can help weak knees but take it easy at first.” (Dr. David Frawley)
  • If knee pain, use alternatives such as back against wall with block between thighs.
  • If weight is forward on toes, knees are stressed.
  • Prevent low back pain by not arching or rounding low back; instead, find neutral spine.
Chair Pose – Utkatasana