Chair / Fierce Pose

Utkatasana

Bend your knees and hips, lower your pelvis back and reach your arms upward as though sitting in an imaginary chair. Support yourself through your whole feet without overarching your lower back.

utkata (fierce or powerful) → Fierce Pose, commonly called Chair Pose.

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Movement guidance

Preparation
Stand with feet together or hip width apart.
Entry and alignment
Send your hips back and bend your knees. Keep weight across your whole feet and lift your arms.
Hold and breathe
Avoid shifting all your weight into your toes and reduce any excessive arch in your lower back. Keep breathing comfortably without holding your breath.
Exit and next movement
Press through your feet to straighten your knees and lower your arms by your sides.