How to Do the Perfect Chair Pose (Complete Guide)

Build powerful legs and ignite your core with this challenging yoga pose that combines squatting strength with mindful balance and breath awareness.

Perfect Chair Pose Technique

Chair Pose (Utkatasana) is a powerful standing pose that builds strength in the legs, core, and back while improving balance and endurance. ChAIron's AI coaching ensures proper alignment and muscle engagement for maximum benefit and safety.

Step-by-Step Form Guide

Starting Position:Stand in Mountain Pose with feet hip-width apart, toes parallel
Arm Position:Raise arms overhead, palms facing each other
Squat Down:Bend knees as if sitting back into an invisible chair
Weight Shift:Keep weight in heels, knees tracking over toes
Spine Length:Maintain long spine, slight forward lean of torso
Core Engagement:Draw navel toward spine, breathe steadily

Common Mistakes to Avoid

Allowing knees to collapse inward
Lifting heels and shifting weight to toes
Rounding back or hunching shoulders
Holding breath or creating tension
Not engaging core muscles for stability

AI Coaching Benefits

Knee alignment and tracking patterns
Weight distribution and heel grounding
Spine positioning and torso alignment
Arm positioning and shoulder stability
Core engagement and breathing rhythm

Start AI Coaching

Get real-time form feedback for perfect push-ups

Start Training

Master Your Exercise with AI Coaching

Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!