Chair Pose (Utkatasana)

A Prenatal Yoga Pose for Strength, Endurance, and Adductor Engagement

Watch how it’s done below!

At Prenatal Yoga Center, we design yoga practices that focus on building strength, stability, and endurance for every pregnant student. Chair Pose (Utkatasana) is a powerful standing pose that engages the entire body, strengthens the legs, and enhances balance and endurance. In prenatal yoga, this pose is adapted with modifications to ensure safety, comfort, and effectiveness.

Benefits of Chair Pose (Utkatasana)

Chair Pose offers several important benefits for pregnant people, making it an essential part of prenatal yoga practice:

Strengthening Pose: Chair Pose strengthens the legs, glutes, and core, helping to build the muscle endurance needed to support the growing belly.
Adductor Strengthening: By incorporating a block between the thighs, this pose engages the adductor muscles (inner thighs), improving strength and stability in the pelvic region.
Endurance: Holding Chair Pose builds stamina, which is essential for preparing the body for the physical demands of labor and delivery.

Alignment Tips for Chair Pose

To practice Chair Pose safely and effectively during pregnancy, follow these key alignment tips:

Use Two Blocks: In prenatal yoga, we always use two blocks—one between the thighs for adductor strengthening, and one between the feet (either on the medium or wide facet) to ensure the feet stay parallel.
Neutral Spine: As you sit into the pose, avoid tucking the tailbone or over-arching the lower back. Focus on maintaining a neutral spine to protect the lower back.
Arm Position: You can reach your arms overhead for added strength and balance, or incorporate a gentle rhythm by swinging your arms in sync with your breath, adding fluidity to the movement.
Depth of Pose: You do not need to sit deeply into the pose if it feels uncomfortable. Stay within your comfort zone while maintaining proper alignment.

Modifications for Chair Pose

Chair Pose can be modified to accommodate the needs of each expecting student. Here are some modifications to make the pose more accessible:

High Blood Pressure: If you have high blood pressure, keep your hands on your hips instead of reaching overhead to avoid increasing pressure.
Adjust Depth: For those who prefer a gentler version of Chair Pose, avoid sitting deeply and remain in a more upright position, ensuring comfort and ease throughout the pose.

Category of Pose

Type: Standing Pose
Focus Areas: Strengthening, endurance, adductor engagement
Modifications: Adjustments for high blood pressure or reduced depth

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.