One-Legged Chair Pose (Eka Pada Utkatasana): Steps, Benefits, and Contraindications

One-Legged Chair Pose (Eka Pada Utkatasana) - SharpMuscle
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One-Legged Chair Pose, also known as Eka Pada Utkatasana, strengthens the muscles of the legs, including the quadriceps, hamstrings, and calves, while stretching the hips and glutes, and piriformis.


Known as:One-Legged Chair Pose, Eka Pada Utkatasana, Half Chair Pose, Standing Figure-Four Pose, Whopping Crane Pose, One-Legged Fierce Pose, One-Legged Powerful Pose
Sanskrit name:एक पद उत्कटासन
IAST:eka pāda utkaṭāsana
Pronunciation:eh-kuh paa-duh oot-kah-taa-suh-nuh
Type:Standing pose, balancing pose
Focus:20 to 30 seconds
Total time:Leg (particularly the quadriceps and glutes)
Chakra:Muladhara (Root) Chakra, Svadhisthana (Sacral) Chakra, Manipura (Solar Plexus) Chakra
Indications:Quadriceps, hamstrings, hips, glutes, piriformis, calves, abdominals, lower back, energize,
Counterposes:Forward Fold Pose (Uttanasana), Standing Forward Bend Pose (Prasarita Padottanasana), Child’s Pose (Balasana), Mountain Pose (Tadasana), Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
Preparatory poses:Chair Pose (Utkatasana), Tree Pose (Vrikshasana), Standing Forward Bend (Uttanasana), Pigeon Pose (Eka Pada Rajakapotasana), Butterfly Pose (Baddha Konasana)
Follow-up poses:Warrior II (Virabhadrasana II), Extended Triangle Pose (Utthita Trikonasana), Revolved Triangle Pose (Parivrtta Trikonasana), Seated Forward Fold Pose (Paschimottanasana), Savasana (Corpse Pose)
Contraindications:Knee or ankle injury, pregnant women, low blood pressure


The term “Eka Pada Utkatasana” is a Sanskrit phrase that combines four words – Eka + Pada + Utkata + Asana:

  1. Eka” = “one” or “single”
  2. Pada” = “foot” or “leg”
  3. Utkata” = “fierce” or “powerful”
  4. Asana” = “pose” or “posture”

Therefore, the literal translation of “Eka Pada Utkatasana” is “One-Legged Fierce Pose” or “One-Legged Powerful Pose.”

The name reflects the essence of the pose, where the practitioner balances on one leg in a powerful and challenging position. This pose requires strength, stability, and concentration. The crossed leg over the thigh and the deep squatting position add to the intensity and focus required to maintain the pose. The name of the pose serves as a description of the physical shape and energy embodied during the practice.

Benefits of Eka Pada Utkatasana

Regular practice, attention to proper alignment, and practicing with mindfulness can enhance the benefits and help you fully experience the physical and mental rewards of One-Legged Chair Pose offers a range of physical and mental benefits.

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However, the physical, mental and emotional benefits are listed below:

Physical Benefits:

  1. Strengthens the quadriceps, hamstrings, glutes, abdominals, lower back, ankles, and stabilizer muscles
  2. Improves balance and stability
  3. Open the hips and stretch the hip rotator muscles
  4. Alleviate tension and tightness in the hips, improving flexibility and range of motion
  5. Promotes proper spinal alignment
  6. Improves posture, reducing the risk of back pain and discomfort
  7. Increase stamina and physical endurance

Mental and Emotional Benefits:

  1. Calm the mind and cultivate mental clarity
  2. Encourages a strong mind-body connection and develop a greater sense of mindfulness
  3. Boost self-confidence and foster a sense of empowerment
  4. Increase energy levels, uplift mood, and invigorate the body and mind
  5. Promotes relaxation
  6. Reduces the stress
  7. Reduce anxiety and tension

One-Legged Chair Pose Practice Guide

The One-Legged Chair pose combines elements of Awkward Chair Pose (Utkatasana) and Eye of the Needle Pose (Sucirandhrasana). It offers not only a balance challenge, but also serves as a stepping stone to advanced arm balances like Flying Pigeon Pose (Eka Pada Galavasana). This pose can be incorporated into sequences that target hip opening, hamstring stretching, or lower body strengthening.

Step-by-step Instructions

  1. Start by assuming the Awkward Chair Pose (Utkatasana). Take a few breaths in this position, ensuring that both feet are firmly planted on the floor. Make sure to keep your thighs low and your weight shifted towards your heels.
  2. Place your hands in Anjali Mudra at your heart. As you begin to lift your right foot off the ground, focus on feeling all four corners of your left foot firmly grounded. Keep your left knee bent while crossing your right ankle over your left thigh, just above the knee.
  3. Engage the muscles in your right foot by flexing it. If you glance downward, you should observe a triangular shape formed by your legs.
  4. Hold this posture for three to five breaths. When practicing balancing poses, it’s helpful to find a focal point on the floor slightly in front of you.
  5. If you wish to deepen the stretch, gradually lower your chest until your hands (still in the prayer position) rest on your right calf. If this feels comfortable, you can continue to bend forward until your fingertips touch the floor. Choose whether to keep a bend in your right leg or straighten it, depending on which option feels more suitable for you.
  6. When coming out of the forward bend, carefully reverse the movements you made to enter the pose, gradually returning to an upright position.
  7. Lower your right leg back to the floor and take a few breaths in the Awkward Chair Pose before transitioning to perform the pose on the other leg.
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Common Mistakes

Mistakes can affect the alignment, balance, and effectiveness of posture. Practicing with awareness, alignment, and mindfulness can help you get the full benefits of “Eka Pada Utkatasana.”

The common mistakes that practitioners can make are explained below:

  1. Collapsing or leaning forward: When the upper body collapses or leans too far forward, it can throw off the balance and alignment of the pose. This can put excessive strain on the standing knee and compromise stability.
  2. Lifting the foot too high or low: Lifting the foot too high or too low when crossing the leg over the thigh can affect the stability of the pose. Placing the foot too high on the thigh may cause imbalance, while placing it too low may not fully engage the hip muscles.
  3. Unsteady gaze or lack of focus: Not maintaining a steady gaze or Drishti can affect balance and concentration. A wandering or unfocused gaze can make it challenging to find stability and hold the pose with control.
  4. Not engaging the core: Lack of engagement in the core muscles can compromise the stability and strength of the pose. Activating the core helps to support the spine and maintain balance.
  5. Locking the standing knee: Hyperextending or locking the standing knee can lead to strain or injury. It’s important to maintain a slight bend in the standing knee to protect the joint and engage the leg muscles.
  6. Holding the breath or shallow breathing: Holding the breath or shallow breathing can lead to tension and hinder the flow of energy in the pose. It’s important to maintain deep, steady breaths to stay present and relaxed in the pose.

Modifications and variations

Modifications and variations of the One-Legged Chair Pose (Eka Pada Utkatasana) can help make the pose more accessible, accommodate different abilities, and provide an opportunity for gradual progression.

However, the modifications and variations of this yoga asana are explained below:

  1. Using a wall for support: Practicing the pose with the support of a wall can provide stability and build confidence, especially for beginners or those working on balance. The wall can be used for light support by placing the fingertips lightly on the wall while maintaining the crossed leg position.
  2. Using a chair or block for support: Placing a chair or block under the raised foot can provide additional support for those who struggle with balance or have limited flexibility. It reduces the demand on the standing leg and allows for a more accessible variation of the pose.
  3. Keeping the foot on the ground: Instead of lifting the foot off the ground and crossing it over the thigh, practitioners can choose to keep the foot on the ground and focus on engaging the hip muscles and maintaining balance in a modified version of the pose. This modification is helpful for individuals who have difficulty lifting the foot or maintaining stability.
  4. Using a strap: If reaching the hands to the foot or calf is challenging, a strap can be used to bridge the gap. By holding the strap, practitioners can maintain proper alignment and gradually work on increasing flexibility over time.
  5. Adding a twist: To incorporate more spinal mobility and additional core engagement, practitioners can add a gentle twist by rotating the torso towards the lifted leg. This variation further activates the core and challenges the balance.
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Precautions and Contraindications

Precautions and contraindications are essential to consider before practicing One-Legged Chair Pose, it can ensure a safe and beneficial the practice that supports your unique needs and specific conditions or limitations. However, the precautions and contraindications are explained below:

  1. Knee or ankle injury: Individuals with knee or ankle injuries should approach the pose with caution. They may need to modify the pose by reducing the depth of the squat or opting for a variation that puts less stress on the injured area. It’s important to avoid any movements or positions that cause pain or discomfort, and to consult with a healthcare professional or a qualified yoga teacher for appropriate modifications.
  2. Pregnant women: Pregnancy brings changes to the body, including increased laxity in the joints and a shifting center of gravity. As a result, balancing poses like “Eka Pada Utkatasana” may become more challenging and risky. Pregnant women should exercise caution and modify the pose by keeping the foot on the ground, using props for support, or opting for other standing poses that are more stable and suitable for pregnancy. It’s crucial to consult with a prenatal yoga teacher or healthcare provider for specific guidance tailored to the individual’s pregnancy journey.
  3. Low blood pressure: This yoga asana can potentially lower blood pressure due to the deep squat and the potential for increased cardiovascular effort. Individuals with low blood pressure should approach the pose mindfully and be aware of any dizziness or lightheadedness. They may choose to modify the pose by using props for support, reducing the depth of the squat, or opting for alternative poses that do not exert excessive effort. It’s advisable for individuals with low blood pressure to consult with a healthcare professional before practicing intense or strenuous yoga poses.
  4. Balance challenges: For individuals with balance challenges, practicing a one-legged balancing pose like One-Legged Chair Pose can pose a higher risk of falls or loss of balance. It is important to prioritize safety and stability. Practitioners may pick to practice near a wall or use a chair or other props for support. Modifications like keeping the foot on the ground or practicing seated balancing poses may be more suitable and accessible. It’s crucial to work within one’s comfort level and consult with a qualified yoga teacher for appropriate modifications and guidance.

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