Utkatasana means the powerful or fierce pose. You sit toward an imaginary chair while the arms reach up. The thighs will burn; that is expected. Keep the weight in the heels and the chest proud.
A few breaths here prepare the legs for standing balances and sun salutations.
How to practise
- From Tadasana, inhale and raise the arms. Palms may face each other or touch.
- Exhale and bend the knees, sitting the hips back as if toward a chair.
- Keep the knees tracking over the toes. Weight stays in the heels; you should be able to lift the toes.
- Lengthen the tailbone down and lift the lower belly. Chest stays open.
- Inhale to stand. Shake the legs out.
Hold 20–40 seconds. Repeat 2–3 times.
Benefits
- Strengthens thighs, calves, ankles and spine
- Tones the core and lower back
- Builds heat and stamina
- Stimulates the heart and diaphragm
Precautions
Avoid deep knee bend in acute knee pain, arthritis flare or recent surgery. Keep the squat shallow and hold a wall if needed.
