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
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- 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
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!
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