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Chair Pose
Utkatasana — A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
How to do it
Stand with feet together, bend the knees and sit the hips back as if lowering into a chair, reaching the arms forward or up.
Benefits
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Cautions
Ease off with knee issues, low blood pressure or headache. Keep the knees behind the toes and the weight in the heels.
Calories by time
Rough estimates for about a 70 kg adult — heavier bodies and harder effort burn more.
| Time | Approx. calories |
|---|---|
| 5 min | 21 kcal |
| 10 min | 42 kcal |
| 20 min | 84 kcal |
| 30 min | 126 kcal |
Related poses
Downward-Facing Dog
Lengthens the hamstrings, calves and spine, builds shoulder and arm strength, and gently energises by putting the head below the heart.
Mountain Pose
The foundation for all standing poses. Improves posture, balance and body awareness, and steadies the breath.
Child's Pose
A resting pose that gently stretches the back and hips and calms the nervous system. A good place to pause during any practice.
Warrior II
Builds strength and stamina in the legs, opens the hips and chest, and sharpens focus.
Warrior I
Strengthens the legs and opens the hips, chest and shoulders, while building balance and stability.
Triangle Pose
Stretches the legs, hips and side body, and opens the chest while building steady standing strength.
Source: Pose guidance paraphrases widely-taught yoga instruction; calorie estimates are approximate. · checked 2026-09-04
Frequently asked questions
What are the benefits of Chair Pose?
A strong pose that fires up the thighs, glutes and core and raises the heart rate quickly.
Who should be careful with Chair Pose?
Ease off with knee issues, low blood pressure or headache. Keep the knees behind the toes and the weight in the heels.
How many calories does Chair Pose burn?
Roughly 4.2 calories a minute for about a 70 kg adult, so around 42 in a ten-minute hold or repetition. Effort and body weight change this a lot.
Track your practice
TempoLife logs yoga with the rest of your movement and sleep, so consistency shows up in your trends.