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Five Pillars Yoga

Sit With It

Yoga 101: Feel The Burn in Utkatsana

Chair Pose, Fierce Pose, Lightning Bolt Pose, Awkward Pose—Utkatasana has many names.

And it has a reputation for being kind of awful. It’s challenging, often uncomfortable, and a true test of grit. If the pose could talk it might ask: How do you deal with discomfort?

That said, there is much power in our perception. If you always come into Chair Pose thinking I hate this pose! then you will most likely never learn to love it or soften into it enough to learn from it. So while the gym maxim No Pain No Gain may apply to this posture, consider approaching it from a different angle. When muscles are firing and sweat is dripping, try to find a moment of gratitude for the incredible machine that is your body and the fact that you get to play with it in this way. Really, that’s very cool.

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Physical Benefits

  • Strengthens thigh and foot muscles
  • Increases mobility in the ankle joints
  • Tones the core
  • Works the triceps and biceps
  • Opens the heart
  • Increases awareness in the pelvic floor and movement of the tailbone
  • Presents an opportunity to practice Mula Bandha

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How to Do It

  1. Stand with your feet together, big toes touching, and find Tadasana through the soles of the feet. Shift your weight until you feel it distributed evenly between the bases of the big and little toe and the center of the heel.

  2. With your hands on your hips, exhale deeply as you bend your knees and lower your seat toward the floor. Use the image of descending into an imaginary chair.

  3. Stop the descent when your base becomes unstable and you shift your weight to the inner or outer edges of the feet instead of balancing on your triangle of support.

  4. Look down at your knees. If you can’t see your big toes peeking out from underneath them draw your hips back until they come into view. You may have to straighten the legs a little to do so.

  5. Squeeze an imaginary (or real*) block between the upper thighs and energetically draw your outer hip points in.

  6. Lenghten your arms out in front of you and raise them overhead, palms facing each other and pinkies rotating toward the midline.

  7. Think Cat Pose in the tailbone and draw it underneath you, as if tucking your tail between your legs. Be mindful of overarching through the low back. Knit your ribs in to stay stable through the torso.

  8. Engage the muscles of the upper arms and soften the shoulder blades down the back, creating a subtle heart opening.

  9. Stay.

  10. Practice gratitude.

  11. To come out, anchor firmly through the soles of your feet to lengthen your legs, and then release your arms down by your sides.

*If you’re working with a block, start the pose with the feet hips-width distance.

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Prep pose: Use a block and the wall to strengthen your hamstrings and quadriceps.

The more comfrortable you get in chair pose the more you can use it as a base for other postures, like Twisted Chair, Figure-Four Pose, Side Crow, or, the pose we’ll explore next, Eka Pada Galavasana. Until then, sit deeply.

Photos: @nikksnow in Chair Pose; exercise class; chair prep against the wall