Common Chair Pose Misalignments and How to Correct Them

The Chair Pose, or Utkatasana, is also known as the fierce pose. It is no surprise that yogis regularly practice Chair Pose, a relatively simple but challenging pose.

This pose requires a strong mind and body to hold it for an extended time or repeatedly. It is difficult to maintain the correct posture and alignment in this pose, especially when your legs start to strain.

The yogi will receive all the benefits of this pose if the knees and hips are properly aligned.

Getting into the Pose

In Mountain Pose (Tadasana), bend your knees so your fingers can touch the floor.

Keep your knees bent and raise your arms to the sky. Make sure that the biceps are in line with your ears. Turn your pinkies slightly inwards so that you rotate the forearms inwards.

The arms should reach up, and the torso should be tilted forward. To lengthen the back, tuck in the tailbone. It would be best if you had your knees over your feet but still be able to see your toes.

Hold this position for a few long, deep breaths.

Chair Position Misalignment: Common Misalignments

Not Bending Your Knees Enough

This is the most common mistake in Chair Pose. The thighs must be parallel to the floor and the torso at a 90-degree angle.

Why do so few yogis get it right? It’s hard to do. You may only be able to hold the alignment of the Chair pose for five seconds when you begin practicing. That’s fine! This is a pose that requires a lot of practice.

Try holding the pose for an extra breath each time. You will gradually gain the strength you need in your legs as you continue to do this.

Put the weight on your toes.

This pose can cause students to feel unsteady. Keep the weight of your heels.

Lift your toes off the floor and check if you are doing it correctly. This will allow you to distribute your weight more evenly and improve your balance. Start by practicing this pose next to a wall if balance is still an issue.

Standing just enough away from a wall will allow you to bend your back into the pose so that the tailbone touches the wall. This safety net will help you overcome your fear of losing balance and allow you to move further away from the wall.

Knees falling open

Some students will notice that their knees tend to open out to the side. Holding a block in between your thighs can help you to correct this problem. The knees will move inwards towards the midline. This will protect your knees.

Shoulders close to the ears

This pose is a bit complicated, but you should try to relax your shoulders away from the ears and down.

The pinkies can be turned inwards to help widen shoulders and move the spine. Try practicing holding your hands in the center of the chest if you find it too difficult to keep them overhead. You can also press your palms together and into the middle of your chest.

The shoulder blades will be released, and the tension in the pose will be reduced.

Remember that it may take some time to reach the full expression of Chair Pose. As you progress, take your time.

As you continue to sit, notice how your hips become closer to the ground or how your breath becomes less difficult. Focus more on your alignment rather than how long you are able to sit in the Chair.

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