Chair Pose is a standing yoga posture with the hips moving back as if toward a chair. The depth is optional: a small bend in the knees with hands on the hips or a wall can be a complete version.
What is Chair Pose?
Utkatasana is commonly called Chair Pose in modern postural yoga. It is a standing squat-like shape; there is no required depth or single alignment that suits every body.
How do you practice Chair Pose?
Stand with the feet comfortably apart and keep a wall or chair nearby if balance support would help.
- Begin in Mountain Pose with the feet grounded and knees soft.
- Move the hips back a small amount and bend the knees only as far as comfortable.
- Keep the chest lifted without forcing the lower back to arch. Rest the hands on the hips or reach the arms forward if the shoulders allow.
- Stay for a few easy breaths, then straighten the legs slowly.
What alignment cues can help?
- Keep the knees pointing generally in the same direction as the toes.
- Shift weight toward the whole foot rather than only the toes.
- Use a smaller bend if the knees feel strained.
How can you modify Chair Pose?
- Place a chair behind you and practice a shallow sit-back.
- Hold a wall or keep the hands on the hips.
- Reduce the knee bend or pause in standing instead.
When should you stop or modify?
Stop for sharp knee, hip, or back pain, dizziness, or loss of balance. People with joint or balance concerns may want individualized instruction. This guide is general education and has not been reviewed by a named yoga teacher.
Common question: How low should I sit?
Only as low as feels stable and comfortable. A slight bend is a valid version.
参考文献与扩展阅读
这些参考文献提供一般背景信息。它们并不验证本页中的每一项要领，也不能替代合格教师的指导。
- Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.