All exercisesYoga·Quads 
Chair Pose (Utkatasana)
QuadsGlutesShouldersCore
Step 1 / 3
At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths
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Common mistakes
You shift the weight into the toes so the knees shoot far past them.
You flare the ribs and over-arch the lower back as the arms rise.
You let the knees splay apart or knock together as you sink.
What to focus on
Sit the weight back into the heels — you should be able to wiggle your toes.
Squeeze the inner thighs toward each other to keep the knees tracking straight.
Keep the breath long and steady as the thighs burn; the burn is the pose working.
