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Before you start with any asana or breathing exercise, it is always advised to start with a warm-up yoga.  

Utkatasana (also known as chair pose) is an asana that is equivalent to 5 km walking! but however, you will receive the full feel of a 5km walk when practiced properly.


  • This yoga will help in strengthening the stomach, knee, hip and shoulder muscles.

  • Improves the function of the digestive system and Heart.

  • It reduces the flat feet defects and heel related issues.

  • Most beneficial yoga and it is equivalent to 5 KM walking benefit.

How to do?

  • In standing position, breathe in raise your hand's straight palms touching each other over the head and keep your legs together.  Breathe-out bends your knees and sits straight as shown keep your eyes watching the front object.

  • Ensure your knees should be together and foot flat on the floor.  Stay in the same position if you are not able to maintain these conditions when it starts deviating.

  • Stay there in this position for 3-4 rounds of breathe-in & breathe-out cycle. During this stage focus your mind inwards for the muscle movements in stomach, shoulder and chest muscles.

  • After that breathe-in come back to the normal position and relieve your hand by sideways. Repeat this for 2-3 rounds.


  • Those who have knee problems and taking medications for high BP don’t force to stretch more and if you feel difficulty while doing don’t stay for longer period.

  • Pregnant women can do this yoga only after taking advice from the Doctor.


I will be narrating the steps to follow. Please watch the video and keep up.

Comments are highly appreciated. Don’t hesitate to ask any questions.

Want to find out what are the things that you should know before you start? Click here

Here is the video! 

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