Chair Pose (Utkatasana)

Targets the quadriceps, glutes, core, and ankle stabilizers in a sustained isometric hold that builds significant heat. Helpful for strengthening the lower body under load, boosting metabolic intensity mid-flow, and as a fiery counterpart to gentler standing poses. The movement begins in Mountain Pose, then bends the knees to sit the hips back and down as if toward an invisible chair, keeping the weight in the heels and the torso leaning slightly forward, while both arms reach straight up alongside the ears.

Cues

• Sit the hips back and down, weight in the heels, as the arms reach up.