Activity
Chair Pose (Utkatasana)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Chair Pose (Utkatasana)
Learning Outcomes
Strengthens thighs, calves, ankles, and core muscles
Enhances balance, posture, and endurance
Improves focus and breathing control
Builds lower body stamina and stability
Description Of Activity
Starting Position:
Begin standing in Tadasana (Mountain Pose) feet together, arms at sides.
Raise Arms:
Inhale and raise your arms overhead.
Keep arms parallel, palms facing each other, or join palms together.
Bend Knees:
Exhale and bend your knees as if you're sitting on an invisible chair.
Try to bring thighs parallel to the floor, but only as far as comfortable.
Posture Alignment:
Keep the back straight and chest lifted.
Pull in your belly slightly to engage your core.
Weight should be in the heels (you should be able to wiggle your toes).
Gaze forward or slightly upward.
Hold the Pose:
Stay in the position for 510 breaths (30 seconds to 1 minute).
Breathe evenly and stay steady.
Release:
Inhale and straighten the legs.
Exhale and lower the arms back to sides, returning to Tadasana.
Variations
Wall Chair Pose: Perform the pose with the back against a wall for support and stability.
Beginner Option: Bend knees only slightly if deep squat is not comfortable.
Advanced Variation: Lift onto the balls of your feet for an extra balance challenge.
Coaching Tips
Encourage students to keep the knees behind the toes.
Remind them to breathe slowly and stay focused.
Offer a wall or block as support for beginners.
Remind them to keep the spine long, not to arch the lower back.
Equipment/Material Required
Yoga mat
Optional: wall support or yoga block for beginners