School of Yoga explains Utkatasana (Chair Pose) 

Utkatasana technique :

• Sthithi (starting) position: Stand erect, legs together hands to the sides.
• Raise the hands over the head, and join the hands in anjali mudra. Breathe in.
• Breathing out, sink towards the floor as one would while sitting on a chair till you reach a little above knee height.
• Maintain shallow breathing. Hold 3 to 10 counts.
• Breathing in, lift the torso and straighten the body.
• Bring hands back to the sides.
• Breathe deeply. Repeat 3 to 6 times.

Utkatasana benefits :

• This exercise is good for increasing the strength of the knee, thigh and back muscles.
• The raising of the hands is good for toning up nerves and muscles of the shoulders, neck, lower back and buttocks.
• Very good for strengthening the ankle, knee and hip joint muscles and calf muscles.

Utkatasana contraindications:

• Do not perform this asana if you are suffering from arthritis.
• Do not perform this asana during menstruation or pregnancy.

Some noteworthy points on Utkatasana:

Internal Links: Dharma (conditioning), Stress and Situational Awareness, Prana, Asana overview 1, Asana Overview 2, Asana Focus or gazing, Pranayama, 

External Links: Prana, Chakra, Pancha Tattva, Pancha Prana, Pancha Kosha, Nadi, 

• This is one of 84 asanas specified by Siva
• It may be difficult to sink down vertically. One could bend slightly forward to relieve the pressure on the knee.