Utkatasana: A quadriceps and hamstring strengthening exercise

By Atul Vyas 

Utkat or squatting  pose is an intensely powerful innate body position for energization of body. It strengthen one’s will power.

The chair pose or awkward pose activates the largest muscles in one’s body stimulate one’s heart and gets it pumping and engages one’s core strongly. This energizing standing pose improves one’s thigh

strength, which some studies suggest is a key factor in prolonging one’s life.

The muscles around one’s thighs, hips and core help one to hold this squatting pose. This pose leads to body wide effects. If one raises one’s arms overhead, while in this pose, increases one’s blood pressure and lumbar load, which tests one’s cardiovascular system and core muscles.

Utkatasana increases venous blood return, pelvic circulation and basal metabolic rate.This pose is safe to practice at all ages.


  • Stand with your feet apart over six inches
  • Raise arms in front, parallel with floor, palms down, fingers together nicely arms and hands with  a distance of six inches between them
  • Keep knees six inches apart
  • Push down until the backs of one’s thigh’s are parallel with the floor and stop there as there is a chair behind you and you sitting on it
  • Breath normally
  • Hold for 5 seconds and then return to normal


  • Good for all kinds of legs ache – foot ache, etc.
  • Good for bow legs
  • Cures tremor and cramps of thighs
  • Helpful in reducing fats of thigh
  • Relieves rheumatism, arthritis and gout in legs
  • Helpful in curing slipped disc

Note of Caution:

People suffering from deep vein thrombosis should avoid it.


Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of (Image: The Hans India) and Provided

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