Chair Pose
UtkatasanaA loaded squat hold that exposes ankle mobility and lower-back compensation better than most drills.
- 01Stand with feet hip-width, then sit the hips back and down as if into a chair.
- 02Keep the heels down and the weight through the mid-foot.
- 03Reach the arms overhead, biceps by the ears if your shoulders allow.
- 04Tuck the ribs down so the lower back doesn't arch.
- 05Hold 30–45 seconds.
- 01Heels stay down — if they lift, your ankles are the limiter.
- 02Ribs down; don't arch to get the arms up.
- 03Weight in the mid-foot, not the toes.
- 01Arching the lower back to reach the arms overhead.
- 02Heels lifting off the floor.
- 03Knees drifting far past the toes with the chest dropping.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.