Health Benefits of Utkatasana

  • Author :
  • TATA AIG Team
  • Published on :
  • 29/11/2023

You may have heard of the benefits of yoga, but you may wonder how and where to start. Yoga can improve your health, strength, and flexibility. It is also a fun way to challenge your body and mind.

If you are looking for a simple yet effective yoga pose that can transform your core, balance, and endurance, look no further than Utkatasana.

Utkatasana is a Sanskrit word that means "intense" or "powerful" pose. It is also known as the Chair Pose because it resembles sitting on an imaginary chair. Utkatasana may sound easy, but it is not.

You need concentration, balance, and endurance to hold this pose. But do not let that discourage you. Utkatasana has many benefits that make it worth the effort.

How to Perform Utkatasana Yoga?

Here are the steps to performing Utkasana yoga in detail:

Stand upright with feet slightly apart and arms resting by your sides. Take a deep breath and feel the energy flowing through your body.

While exhaling, lower your hips and lean your knees as if resting on an invisible chair. Keep your thighs as parallel to the floor as possible and your knees over your ankles. Don't let your knees go past your toes or your back round forward.

As you inhale, raise your arms over your head and reach for the sky. Keep your palms facing each other or touch them together in a prayer position. Draw your shoulders away from your ears and lengthen your neck. Gaze straight ahead or slightly up.

Hold this pose for as long as possible, breathing deeply and evenly. Feel the heat and power in your legs, the stability in your core, and the openness in your chest. Smile and enjoy the challenge.

To release, exhale, and straighten your legs, lowering your arms to your sides. Shake out your legs and relax.

Utkatasana Yoga Benefits

Here are some of the most common benefits of Utkatasana:

Strengthens Legs

Utkatasana pose works on the muscles of your thighs, calves, ankles, and feet. It also tones your glutes and hips. By holding this pose, you are creating resistance and tension in your lower body, which helps to build strength and endurance.

After practising this pose regularly, you will notice the difference in your walking, running, and jumping abilities.

Improves Posture

Utkatasana chair pose helps to align your spine and shoulders, which are often slouched or hunched due to poor habits or stress. It improves your posture and alignment. When you hold your back straight, and your chest is raised, it opens your lungs and heart and improves breathing and circulation.

In this yoga pose, you also engage your core muscles, which support your lower back and prevent injuries. You will feel more confident and relaxed in your body after performing this pose.

Improves Digestion

Utkatasana stimulates your abdominal organs and digestion. The pose compresses your abdominal cavity, which massages your internal organs and stimulates their functions.

It helps to balance your digestion, metabolism, and elimination. This yoga posture also aids in detoxification and cleansing of your system. You will feel lighter and healthier after practising this pose.

Offers Stability

Utkatasana challenges your sense of balance and coordination, as you must keep your weight evenly distributed on your feet and avoid leaning forward or backwards. This posture enhances your stability.

It also tests your mental focus and awareness, as you must keep your eyes steady and your mind calm. Performing this pose improves your neuromuscular control and proprioception, which are essential for your physical and mental well-being.

Refreshes Mood

Utkatasana is a dynamic, stimulating pose that activates your nervous system and increases blood flow. It also releases endorphins, the feel-good hormones that elevate your mood and reduce stress. You will feel more alert and cheerful if you practise Utkatasana steps daily or a few days a week.

Burns Calories

Utkatasana is an excellent pose for weight loss and management, as it quickly burns many calories and fat. It also raises your body temperature and metabolism, which helps you burn more calories after you finish the pose. After practising this pose regularly, you will notice the difference in your body shape and size.

Upper Body Exercise

A common myth associated with chair pose benefits is that it only works on lower body parts. But the fact is, it stretches your upper body and arms.

The pose stretches your shoulders, chest, and arms by extending your arms forward and parallel to the floor. This helps you strengthen your wrists and fingers, which are often neglected or overused.

If you are not getting enough time to hit the gym, this pose alone can do wonders!

Good for Heart Health

If you are a heart patient, there is more to improving your health than just brisk walking. Utkatasana is a cardio workout that increases your heart rate and blood pressure. It also improves your lung capacity and oxygen intake, as you have to breathe deeply and rhythmically while holding this pose.

However, ensure you practise it in moderation, avoiding unnecessary strain on your body.

Relieves Joint Pain

Utkatasana is a therapeutic pose that helps relieve joint and knee pain, a common problem for many people. By tilting your knees and dropping your hips, you create space and lubrication in your joints, reducing inflammation and stiffness.

You also strengthen the muscles and ligaments that support your joints, preventing injuries and degeneration.

Boosts Immunity

Utkatasana yoga is a preventive pose that helps to strengthen your immune system, which protects you from infections and diseases. By stimulating your lymphatic system and thymus gland, you are enhancing your body's natural defence mechanism, which fights off harmful bacteria and viruses.

If you perform this pose correctly, your body will be less susceptible to illness in response to foreign invaders during the season change.

Besides the above benefits, Utkatasana is a foundational pose that prepares you for other yoga poses, especially the standing and balancing ones. By mastering this pose, you develop the skills and confidence to try more advanced and challenging poses, such as the Warrior, Tree, and Eagle.

You will also be able to transition smoothly and gracefully between poses, which enhances your yoga practice and experience.

Who Should Avoid Utkatasana?

This pose is not suitable for everyone, and you should be aware of some contraindications and precautions before trying it.

Utkatasana Contraindications

You should avoid Utkatasana if you have any of the following conditions:

Chronic knee pain: Utkatasana puts a lot of pressure on your knees and ankles and can worsen your condition or cause more damage.

Headache: Utkatasana increases the blood flow to your head, aggravating your headache or insomnia or causing dizziness or fainting if you have low blood pressure.

Menstruation: Utkatasana contracts your abdominal muscles, which can interfere with your menstrual flow and cause discomfort or cramps.

Back pain: Utkatasana requires you to keep your spine straight and your hips aligned, which can be challenging or painful if you have any issues with your back or hips.

Utkatasana Precautions

If you do not have any of the above conditions but still find Utkatasana difficult or uncomfortable, you can take some precautions to make it easier and safer. Here are some suggestions:

You can stand a few inches away from a wall and lean your hips against it as you bend your knees and lower your pelvis. This will help you maintain balance and alignment and minimise the strain on your ankles and knees.

If you have tight ankles or calves, you can place a rolled-up mat under your heels to lessen the ankle dorsiflexion (in which your feet reach toward your shin) required. This will also help you keep your feet flat on the floor and prevent your heels from lifting up.

If you have shoulder pain or stiffness, you can keep your hands at your heart instead of raising them above your head. Press your palms firmly together and widen your chest and back. Raise your hands gently towards the ceiling, keeping your palms together. This helps engage your shoulders without causing strain.

Alternatives of Utkatasana

If you want to modify Utkatasana or try some alternatives, you can try some variations of this pose, such as:

Parivrtta Utkatasana, or Revolved Chair Pose: This variation resembles Utkatasana but with a twist. It involves bringing your hands to your heart, rotating your torso to one side, and bringing the opposite elbow to your outer thigh.

This will add a stretch to your spine, chest, and shoulders and a twist to your abdomen and hips.

Utkata Konasana, or Goddess Pose: This is a wide-legged version of Utkatasana, where you turn your feet outwards and bend your knees over your toes, keeping your thighs parallel to the floor.

You can also bring your arms to shoulder level and bend your elbows, making a cactus shape with your hands. This will open your hips, groyne, and chest and strengthen your legs and arms.


Utkatasana has many benefits that can improve physical, mental, and emotional health. It is an easy yet effective pose that can transform your life. All you need is a mat, some space, and some determination.

But before we go any further, we must explain that yoga only provides relief from specific medical issues. If you or a loved one has a major health problem, getting treatment from a qualified medical professional is advisable.

However, given escalating medical costs, most of you may avoid going to the doctor. Getting a health insurance plan can make sure you do not run into this problem.

A medical insurance plan from Tata AIG provides comprehensive coverage by covering prescription fees, ICU expenses, consultation fees, and ambulance costs. Our health insurance policies support Ayurvedic, Unani, Siddha, and Homeopathy (AYUSH) treatment, ensuring your options are not restricted to allopathic medicine.

Moreover, you can get cashless treatment at our network hospitals spread across the country. The best part about having a cashless health insurance policy is that you can be treated at cutting-edge medical facilities without opening your wallet.


What are the benefits of a chair position?

Chair yoga helps improve flexibility, strength, and balance. They also improve relaxation and reduce stress.

What is Utkatasana in yoga called?

Utkatasana in yoga is commonly known as the Chair Pose.

How to do Utkatasana step by step?

You can do Utkatasana by standing with your feet hip-width apart. Next, inhale and raise your arms overhead. Now, exhale and bend your knees as if sitting in an imaginary chair. Keep your weight on the heels and your chest lifted. Hold the posture for a few breaths. Lastly, inhale and return to standing.

How long should you stay in Utkatasana?

You can stay in Utkatasana for 30 seconds to one minute, gradually extending the duration as you build strength and endurance. Listen to your body, and come out of the pose if you feel discomfort.

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