Awkward Chair Pose (Utkatasana): Steps, Benefits, Mistakes, and Contraindications

Awkward Chair Pose, Utkatasana, Chair Pose, Fierce Pose, Wild pose, Hazardous pose, Lightning bolt pose - SharpMuscle
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Awkward Chair Pose, also known as Utkatasana or Fierce Pose or Wild pose, strengthens the hamstrings, hips, feet, ankles, calves, knees, buttocks, upper back, lower back, and shoulders, while lengthening the back.

This pose is often incorporated into many yoga sequences, such as Sun Salutations, and is practiced for its physical advantages, which include leg, core, and back muscular strengthening.


Known as:Awkward Chair Pose, Utkatasana, Chair Pose, Fierce Pose, Wild pose, Hazardous pose, Lightning Bolt Pose, Powerful Pose, Standing Squat Pose
Sanskrit name:उत्कटासन
Type:Standing pose
Total time:30-60 seconds
Chakra:Root Chakra (Muladhara), Sacral Chakra (Svadhisthana), Solar Plexus Chakra (Manipura), Heart Chakra (Anahata), Throat Chakra (Vishuddha)
Indications:Flat feet; Energize heart, diaphragm, intestines
Counterposes:Uttanasana (Standing Forward Bend Pose), Downward Facing Dog Pose (Adho Mukha Svanasana), Child’s Pose (Balasana), Tree Pose (Vrksasana)
Preparatory poses:Virasana (Hero Pose), Bhujangasana (Cobra Pose), Adho Mukha Svanasana (Downward Dog Pose, or Downward Facing Dog Pose)
Follow-up poses:Tadasana (Mountain Pose, or Samasthiti), Uttanasana (Standing Forward Bend Pose)
Contraindications:Low blood pressureInsomnia, Recent injury to knees, hip, back, shoulders


The Sanskrit name “Utkatasana” can be broken down – Utkata + Asana:

  1. Utkata” = “powerful,” “intense,” “fierce,” or “wild”
  2. Asana” = “pose” or “posture”

Therefore, “Utkatasana” can be understood as the “Powerful Pose,” “Fierce Pose,” or “Intense Pose,” reflecting the strength and focus required to perform the pose while embodying its symbolic and physical meanings.

Benefits of Awkward Chair Pose (Fierce Pose)

Awkward Chair Pose (Utkatasana) offers a range of physical and mental benefits, which are giving below:

Physical Benefits:

  • Strengthens Leg Muscles: Wild Pose targets the muscles in the thighs, calves, and glutes. Holding the position helps build strength in these regions, which can improve lower body support while maintaining balance.
  • Tones Abdominal Muscles: The pose engages the core muscles to maintain balance and stability, thus contributing to toning the abdominal muscles.
  • Improves Posture: Practicing the pose with an emphasis on an erect spine can encourage better posture, as it engages the muscles in the back and shoulders.
  • Stimulates Ankle Strength: As you balance on your feet in this pose, it helps to strengthen the ankles, promoting better stability and reducing the risk of ankle injuries.
  • Increases Flexibility: Utkatasana requires bending the knees deeply, which helps to improve flexibility in the hips and knees.
  • Stimulates Circulation: The bent knee position and muscle engagement encourage blood flow in the lower body, promoting healthy circulation.

Mental Benefits:

  • Focus and Concentration: To maintain balance in Awkward Chair Pose, you need to concentrate on your body’s alignment and breath, which helps to improve focus and mental clarity.
  • Mindfulness and Presence: Being present in the pose requires mindfulness and awareness of your body and breath, helping to cultivate a sense of presence and grounding.
  • Release of Tension: The pose can activate and subsequently release tension in the lower back and hips, promoting a sense of relaxation and relief.
  • Boosts Confidence: As you challenge yourself in this pose, achieving and holding it can boost self-confidence and a sense of accomplishment.
  • Calming Effect: Yoga poses, in general, have a calming effect on the mind and nervous system. Concentrating on breath and balance in Utkatasana can also help alleviate anxiety and stress.
  • Inner Strength and Willpower: Awkward Chair Pose practice necessitates patience and perseverance, which could develop into stronger willpower and inner strength off the mat.
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Awkward Chair Pose (Utkatasana) Practice Guide

In this pose, the practitioner bends their knees deeply as if sitting on an imaginary chair while keeping their spine straight and arms lifted. It resembles the posture of sitting in a chair, hence the name “Chair Pose.”

The primary alignment points in Awkward Chair Pose include keeping the knees aligned with the feet, thighs as close to parallel to the floor as possible, and the torso either at a slight angle or perpendicular to the floor, depending on the variation. The arms can be extended upwards or angled forward, contributing to the challenge and engagement of various muscle groups.

Step-by-step Instructions

  1. Stand upright in Mountain Pose (Tadasana) with your feet together and arms at your sides. Engage your core and maintain a straight spine.
  2. Bend your knees gradually while keeping your thighs parallel to the floor. Your knees should be aligned with your feet. If your feet are touching, keep your knees together. If your feet are slightly separated, make sure to keep your knees at the same distance.
  3. Lightly brush your fingertips against the floor to ensure that you are getting low enough into the pose. The aim is to bring your thighs as close to parallel with the floor as possible.
  4. While keeping your knees bent and your buttocks low, lift your arms up towards the ceiling or sky.
    • You can choose one of two variations here:
      • Variation #A: Keep your torso and extended arms at about a 45-degree angle from the floor. This variation focuses on keeping the thighs parallel to the ground.
      • Variation #B: Bring your torso up to a perpendicular position, extending your arms straight towards the ceiling. This creates a slight backbend in your upper spine, and your buttocks may raise slightly. This variation emphasizes an erect spine.
  5. Stay in the Awkward Chair Pose for 5 to 10 breaths. Keep your focus on maintaining your balance and engaging your core muscles.
  6. To come out of the pose, inhale and straighten your legs, lifting your body up through your arms. Return to the Mountain Pose (Tadasana) with your feet together and arms at your sides.


  • Transition to the Next Pose: If you are practicing Sun Salutations B, you can transition to the next pose in the sequence, which is Standing Forward Bend Pose. From Mountain Pose, exhale and hinge at your hips to fold forward, reaching your hands towards the ground or your shins.
  • Explore Both Variations: Practice both variations to experience the different effects and benefits of Awkward Chair Pose. You may encounter either version in yoga practice, so being familiar with both will help you adapt to different styles.

Common Mistakes

Common mistakes related to Awkward Chair Pose can have an affect on the alignment and efficacy of the posture, and in specific circumstances they can result in possible injury. Paying attention to your body, using the appropriate muscles, and breathing evenly can allow you to get the most out of the position while reducing the chance of injury. If you are new to yoga or unsure about your alignment, consider seeking guidance from a qualified yoga instructor/teacher.

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1. Knees Buckling Inward

This mistake often occurs when the inner thighs and hip muscles are weak, and it can also be a result of poor alignment or lack of awareness.

When the knees collapse inward, it puts excessive pressure on the knee joints and can strain the ligaments.

Pro-tip: Engage the muscles of your outer thighs (abductors) and press your knees gently outward to keep them in line with your ankles. Maintain a stable base throughout the pose, and practice with mindfulness to ensure proper knee alignment.

2. Rounding the Back

Rounding the back is a common compensation for tight hamstrings and weak core muscles.

When the back rounds, it compromises the natural curvature of the spine and can lead to discomfort in the lower back.

Pro-tip: Focus on engaging your core muscles and lifting your chest throughout the pose. Imagine lengthening your spine as you bend your knees and keep the back straight to maintain proper alignment.

3. Leaning too Far Forward

Leaning too far forward often happens when the weight is not evenly distributed between the heels and the toes, or when the core is not engaged.

Leaning forward shifts the weight onto the toes, making the pose unstable and increasing the strain on the knees.

Pro-tip: Distribute your weight evenly between the heels and toes. Engage your core to stabilize your pelvis and prevent excessive forward tilting. Keep your shins as vertical as possible, maintaining a balanced posture.

4. Holding the Breath

Holding the breath is a common reaction to challenging poses or tension in the body.

When you hold your breath, it restricts oxygen flow, and it becomes harder to stay steady and balanced in the pose.

Pro-tip: Focus on smooth and steady breath throughout the pose. Inhale deeply as you prepare to bend your knees and lift your arms, and exhale steadily as you hold the pose. Breathing mindfully will help you stay calm and centered.

5. Overarching the Lower Back

Overarching the lower back often happens when the pelvis tilts too far forward or the core muscles are not engaged properly.

Overarching can strain the lumbar spine and put pressure on the lower back.

Pro-tip: Engage your core muscles and tilt your pelvis slightly backward to maintain a neutral spine. Imagine lengthening the tailbone toward the floor to prevent excessive arching.

6. Not Reaching High Enough with the Arms

Not reaching high enough with the arms can be due to tight shoulders, lack of shoulder flexibility, or simply not fully extending the arms.

When the arms are not fully extended, it limits the opening of the chest and reduces the benefits of the pose.

Pro-tip: Reach the arms actively toward the ceiling or sky, fully extending the elbows. Keep the shoulders relaxed and away from the ears. This will help open up the chest and enhance the stretch in the upper body.

Modifications and Variations

Yoga poses modifications and variations are crucial for adapting broad shapes of the body, levels of flexibility, and certain preexisting ailments or limitations. It helps you to reap the many benefits of the asana while being secure and comfortable. However, the modifications and variations for Awkward Chair Pose are explaining below:


  • Wall Support: If you have balance issues or are new to the pose, you can practice this pose with your back against a wall. Stand with your back against the wall and perform the same steps as in the regular Awkward Chair Pose. The wall support will provide support and help you maintain stability.
  • Chair Prop: If bending your knees deeply is challenging, you can use a chair for support. Stand in front of the chair with your feet hip-width apart. Lower yourself as if sitting in a chair, making sure your knees are aligned with your feet. Use the chair to support your hips, and lift your arms up as in the regular pose.
  • Ankle Stability: If you have ankle issues or discomfort, place a rolled-up yoga mat or a blanket under your heels. This slight raise may reduce ankle discomfort and make the position more approachable.
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  • Twisting Awkward Chair Pose: From the regular Awkward Chair Pose, bring your palms together at your chest in a prayer position. Twist your torso to the right, hooking your left elbow outside your right knee. Extend your right arm up toward the ceiling, creating a twist in the spine. Hold for a few breaths and then repeat on the other side. This variation features a spinal twist, which improves spine flexibility and massages the internal organs.
  • Goddess Pose (Utkata Konasana): Stand with your feet wider than hip-width apart, toes turned out at a comfortable angle. Bend your knees, keeping them aligned with your feet, and lower into a wide-legged squat. Lift your arms out to the sides at shoulder height, forming a Goddess-like stance. This variation strengthens the thighs, glutes, and core while promoting hip flexibility.
  • Eagle Chair Pose: Begin in Awkward Chair Pose, but instead of lifting your arms straight up, cross your right arm under your left arm at the elbow. Wrap your forearms and palms together, bringing your hands as close to your face as possible. Hold for a few breaths and then switch sides. This variation challenges balance and focus, while also stretching and opening the upper back and shoulders.
  • One-Legged Awkward Chair Pose: Start in Awkward Chair Pose and then lift your left foot off the floor, bringing your left knee towards your chest. Hold the position for a few breaths while keeping your spine straight and core engaged. Repeat on the other side. This variation further strengthens the standing leg while enhancing balance and stability.

Precautions and Contraindications of Awkward Chair Pose (Wild Pose)

Precautions and contraindications help you make informed decisions regarding whether to practice specific asanas based on your present condition and medical condition. While practicing Utkatasana there are some circumstances which should be avoided, which are explained below.

1. Low Blood Pressure

Awkward Chair pose may be intense and difficult, demanding the practitioner to engage their leg muscles and hold the posture for an extended amount of time. This can cause a temporary increase in blood pressure in some individuals.

If you have low blood pressure, the intense effort required in the pose may cause dizziness, lightheadedness, or a drop in blood pressure. Practitioners with low blood pressure should practice the pose with caution, and it’s advisable to avoid holding the pose for too long. It’s best to come out of the pose immediately if any discomfort or symptoms arise.

2. Insomnia

Certain yoga poses, including Awkward Chair Pose, can be energizing and stimulating for the body. This can increase blood flow and activate the muscles, which may not be conducive for individuals dealing with insomnia.

If you have insomnia or are prone to sleep disturbances, practicing an energizing pose like Awkward Chair Pose close to bedtime might interfere with your ability to relax and sleep. Instead, opt for more calming and gentle yoga poses in the evening to promote relaxation and prepare the body for sleep.

3. Recent Injury to Knees, Hip, Back, Shoulders

Awkward Chair Pose places significant stress on the knees, hips, back, and shoulders. If you have a recent injury in any of these areas, the pose can exacerbate the existing condition and hinder the healing process.

If you have a recent injury to your knees, hip, back, or shoulders, it’s crucial to avoid Awkward Chair Pose until you have fully recovered. The pose involves bending the knees deeply and supporting the body weight on these areas, which can be too much for an injured or healing joint or muscle. Consult with a healthcare professional or a qualified yoga instructor to get personalized modifications or alternatives that support your healing process.

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