Utkatasana, also known as Chair Squat Pose, is a standing yoga pose that strengthens the lower body and improves balance. It is a great strengthening exercise for beginners who are looking to build strength and flexibility in their legs, hips, and back.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Quadriceps, Glutes, Hamstrings, Calves

For additional videos see our fundamental exercises guide.

O’Coach Free Tip

  • Keep your spine straight
  • Make sure your knees do not go beyond your toes

How to perform Utkatasana/Wide Chair Pose correctly:

Utkatasana Wide Chair Pose

Step 1:

Stand with your feet about 3-4 feet apart

Tip: Keep your spine straight

Step 2:

Interlock your fingers and slowly lower your body

Tip: Make sure your knees do not go beyond your toes

Utkatasana Wide Chair Pose
Boy is performing Utkatasana Wide Chair Pose

Step 3:

Raise yourself back to the starting position and repeat this movement a few times

Benefits of performing Utkatasana/Wide Chair Pose daily:

Performing this chair pose daily can provide numerous benefits for the body and mind. Here are some of the benefits of performing daily:

  • Strengthens the knees, ankles, and hip joints
  • Strengthens the lower body
  • Improves posture and balance
  • Improves flexibility and mobility

Why is adding Utkatasana to the routine important?

Adding Utkatasana the Wide Chair Pose to your exercise routine can be beneficial for several reasons. Add this strengthening pose that targets the lower body muscles and helps to improve balance, stability, and posture.

All you need are two simple tools.

Your 2 mins time and the O’Coach custom workout timer app

Adding this quick, 2-minute exercise to your routine with the O’Coach custom workout timer app can help you strengthen the knees, ankles, and hip joints. We know working professionals find it hard to manage their workouts during their busy office hours. However, there is no need to worry now!! O’Coach custom workout timer app assists you in managing your customized workout routine to perform during your hectic office hours with the help of a chair.

Also Read: Easy Core Workout with a Desk Chair | Quick Office Chair Workout

2 mins Utkatasana with O’Coach custom workout timer app:

Incorporate a 2- 5 mins Utkatasana the wide chair pose into your daily routine with the O’Coach custom workout timer app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed utkatasana yoga plan

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