Chair Pose II Utkatasana II

Chair Pose II Utkatasana II

Chair Pose II, also known as Utkatasana II, is a powerful standing yoga pose that engages multiple muscle groups in your body. This variation of the traditional Chair Pose takes the intensity up a notch, making it an excellent exercise for building strength and stability. When performing Chair Pose II, you start by standing tall with your feet slightly wider than hip-width apart. Then, bend your knees and lower your hips down as if you are sitting in an imaginary chair. Unlike the traditional Chair Pose, in Chair Pose II, you extend your arms forward at shoulder height and parallel to the ground. This variation adds an extra challenge by engaging your upper body, specifically the shoulders, arms, and chest. Chair Pose II primarily targets the quadriceps, hamstrings, glutes, and calves, helping to strengthen and tone the muscles in your lower body. Additionally, this pose activates and strengthens your core muscles, including the abdominals and lower back, promoting better posture and stability. Moreover, by extending your arms forward, you engage the muscles in your shoulders, arms, and upper back, contributing to improved upper body strength and endurance. Adding Chair Pose II to your fitness routine can have numerous benefits. It enhances your overall body strength, increases muscular endurance, and improves balance and stability. Furthermore, this pose can help to stretch and open up your chest, shoulders, and hips, promoting better flexibility and range of motion. Remember to practice proper form and alignment while performing Chair Pose II. Engage your core muscles, keep your knees in line with your ankles, and ensure your weight is evenly distributed through your feet. As with any exercise, start slowly and gradually increase the intensity to avoid injury and allow your body to adapt. Incorporating Chair Pose II into your workout routine can provide a challenging and effective way to strengthen your lower body, improve overall stability, and enhance your flexibility.


  • Start by standing tall with your feet hip-width apart.
  • Slowly raise your arms straight up above your head.
  • Bend your knees and lower your hips down as if you were sitting back into a chair.
  • Make sure to keep your weight in your heels and your knees in line with your toes.
  • Engage your core and lengthen your spine as you hold this position for a few breaths.
  • To come out of the pose, straighten your legs and raise your arms back up above your head.
  • Repeat the exercise for the desired number of repetitions or hold the pose for 30-60 seconds.

Tips & Tricks

  • Engage your core muscles to support your lower back and maintain proper alignment.
  • Focus on keeping your weight in your heels to activate your glutes and hamstrings.
  • Keep your knees aligned with your toes to prevent unnecessary strain on the joints.
  • Breathe deeply and rhythmically throughout the pose to maintain energy and focus.
  • Try to maintain a strong and straight back to avoid rounding or hunching over.
  • Visualize sitting back into an imaginary chair to help maintain the correct form.
  • To enhance balance, fix your gaze on a stationary point in front of you.
  • If you experience any discomfort or pain, modify the pose to a level that feels safe for your body.
  • Engage your leg muscles by actively pressing your feet into the ground.
  • Maintain a relaxed neck and jaw by gently tucking your chin towards your chest.


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