Gomasana
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Chair Pose
StandingPrenatal

Chair Pose

Utkatasana

An intense standing pose where the knees bend and hips lower as if sitting in an invisible chair, while arms reach up alongside the ears.

  • ·Strengthens thighs and ankles
  • ·Tones core
  • ·Builds heat and endurance

Instructions

  1. 1Stand in Mountain Pose with your feet together or hip-width apart, spine tall.
  2. 2Inhale to lengthen the spine, then exhale and bend your knees as if sitting back into an invisible chair.
  3. 3Lower your hips until your thighs are as close to parallel with the floor as your body allows.
  4. 4Ensure your knees track over your middle toes and do not collapse inward.
  5. 5Raise your arms overhead, palms facing each other, and draw your shoulders away from your ears.
  6. 6Engage your core to protect the lower back and keep your weight evenly distributed through your feet.
  7. 7Hold for 5–8 breaths, then inhale to straighten the legs and return to standing.

Contraindications & precautions

  • ⚠Knee pain or meniscus injury — the sustained deep flexion compresses the joint; limit the range of motion and keep the thighs above parallel.
  • ⚠Lower back pain or lumbar disc issues — anterior pelvic tilt in this pose can overload the lumbar spine; maintain a neutral pelvis by engaging the core.
  • ⚠Shoulder impingement or rotator cuff injury — raising the arms overhead can worsen irritation; keep the hands at the heart or on the hips instead.

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