How to Do Awkward Chair Pose (Utkatasana) Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Yoga Poses How to Do Awkward Chair Pose (Utkatasana) in Yoga Proper Form, Variations, and Common Mistakes By Ann Pizer Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. Learn about our editorial process Updated on August 22, 2020 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates and by the National Association of Sports Medicine. Learn about our Review Board Print Photo: Ben Goldstein / Model: Melissa Castro Schmidt Table of Contents View All Table of Contents Benefits Step-by-Step Instructions Common Mistakes Modifications and Variations Safety and Precautions Try It Out verywell / Ben Goldstein Also Known As: Thunderbolt Pose, Powerful Pose, Fierce Pose, standing squat Targets: Quadriceps, gluteus, calves, ankles, shoulders, upper back Level: Beginner Awkward Chair Pose is a standing pose that strengthens your lower body and gives a stretch to your upper back. It is part of Sun Salutations B (Surya Namaskar B) and is often a transitional pose or starting position for other poses. Benefits Awkward Chair is a standing squat that engages the muscles in your buttocks, hips, and thighs. It also engages your core to stabilize you in the pose and works on developing your balance. It's considered a functional exercise as you need strength and balance in performing everyday tasks, even for getting in and out of a real chair. It is also a warming pose, which can be helpful in winter. Step-by-Step Instructions You can perform this pose anywhere. Begin standing upright in Mountain Pose (Tadasana), the first pose in Sun Salutations B, with your feet together and arms at your sides. Bend your knees until the thighs are almost parallel to the floor. The feet should be parallel. If your feet are touching, keep your knees together. If your feet are slightly separated, that's OK but make sure your knees are separated the same amount. Brush your fingertips against the floor to make sure that you are getting really low. Keep your knees bent and your butt low as you lift your arms up. Hold for 5 to 10 breaths. To release, inhale and straighten your legs, lifting your body up through your arms. Exhale and return to Mountain Pose or continue to the next pose in the sequence (for Sun Salutations B, this is Standing Forward Bend). Awkward Chair Pose is usually taught in one of two ways: In the first way, the priority is to keep the thighs parallel to the floor. In this case, the torso and extended arms can be at about a 45-degree angle from the floor.If you want to emphasize an erect spine instead, bring the torso up to a perpendicular position and extend the arms straight toward the ceiling. Your upper spine is in a slight backbend. This may cause you to raise your butt slightly. Try the pose both ways since you may encounter either method when you take yoga classes. Common Mistakes Keep these things in mind as you practice this pose. Foot Position Keeping your feet parallel and aligned is a key part of this pose, yet it can be challenging if you naturally have more pronation or supination. Concentrate on keeping your toes pointed forward and equal weight distribution on all parts of your feet. Knee Position Your knees should be aligned with your middle toe rather than angled to one side or another. Also, don't allow your knees to extend past your toes. Butt Position Keep a straight line between your spine and your buttocks rather than excessively arching or rounding your back. To counteract this tendency, you need to engage your abdominal muscles, drawing your navel inward. Raised Shoulders You don't want your shoulders tight and raised up towards your ears. Relax your shoulders before beginning the pose, giving them a shrug so they are loosened. Modifications and Variations As with most yoga poses, you can work up to the full version by using a modification at first. Then, once you have mastered Utkatasana, you can introduce ways to get more of a challenge. Need a Modification Beginners can work on bringing the thighs closer and closer to parallel to the floor. If you find you have problems with strength, do this pose with your back facing a wall—just far enough away that your tailbone can come in contact with the wall to get a little support. Or, you can place your hands on your knees. If you have difficulty with balance, start with your feet wider apart. You could also do the pose where you are facing a wall or an object on which you can focus. If you have trouble keeping your arms up, extend them at shoulder-height instead. If you can't raise your arms due to shoulder pain, instead place your hands in prayer position in front of your chest and press your palms together. Up for a Challenge Try to incorporate a twist. Bring the hands into a prayer position at the heart. Twist to the right side, bringing the left elbow outside the right knee. Stay low in the pose and keep the knees pressing together. Come back to center and then do the left side. You can squeeze a block between your thighs while doing this pose as another way to improve your strength. To deepen the pose, lift up onto the balls of your feet when your knees are bent. To take the pose even deeper, bring your arms down and extend them forward for balance as you bring your buttocks close to your heels. Safety and Precautions This pose is not recommended if you have low blood pressure or an injury to your hips, knees, or back. Traditionally, it is avoided if you have insomnia. If you have balance problems, do this pose near a wall or chair you can touch to stabilize yourself if needed. Try It Out Incorporate this move and similar ones into one of these popular workouts: Ashtanga Surya Namaskar B 10 Poses That Improve Core Strength By Ann Pizer Ann Pizer is a writer and registered yoga instructor who teaches vinyasa/flow and prenatal yoga classes. 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