Chair Pose anatomy

Chair Pose · Utkatasana · Tư thế cái ghế

Chair Pose mainly works quadriceps, gluteus maximus, tibialis anterior, erector spinae; it stretches latissimus dorsi; hamstrings, adductors, gluteus medius stabilize.

3D anatomy model of Chair Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Bend your knees and hips as if sitting back into a chair, lean your torso slightly forward, and reach your arms up. The quadriceps and gluteus maximus work hard to support your body weight.

Muscles in this pose

Working (contracting): Quadriceps, Gluteus maximus, Tibialis anterior, Erector spinae, Deltoid, Supraspinatus, Trapezius, Serratus anterior, Triceps brachii

Stretching: Latissimus dorsi

Stabilizing: Hamstrings, Adductors, Gluteus medius, Soleus, Multifidus, Transversus abdominis

Why these muscles work or stretch

Quadriceps · Working (contracting): Holds the knees bent and carries most of the load
Erector spinae · Working (contracting): Keeps the spine long as the torso leans forward
Deltoid · Working (contracting): Raises the arms overhead
Trapezius · Working (contracting): Rotates the shoulder blades upward
Adductors · Stabilizing: Keeps the knees parallel
Soleus · Stabilizing: Controls the forward tilt of the shins

Practice cues

Shift your weight into your heels; knees track over your toes
Lengthen your lower back; don't overarch
Reach your arms up and relax your shoulders down

Benefits

Strengthens the quadriceps and glutes
Builds endurance in the back and shoulders as the arms reach up
May help improve knee and ankle stability
Builds whole-body endurance and staying power

Cautions / contraindications

Use caution with knee pain: bend less, knees not far past the toes
Go gently with low back pain: avoid overarching
Shoulder injury: palms at the chest or hands on hips
Low blood pressure or dizziness: practice near a wall

Easier variations

Bend the knees less and keep the hands on hips or at the chest
Lean your back on a wall or squeeze a block between the thighs

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Upward Salute Urdhva Hastasana
High Lunge (Crescent Lunge) Ashta Chandrasana
Warrior I Virabhadrasana I
Tree Pose Vrksasana
Reverse Warrior Viparita Virabhadrasana
Low Lunge Anjaneyasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)