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Utkatasana

The name comes from the Sanskrit words Utkata meaning wild or fierce .Utkatasana is a cultural yoga asana that makes the calf muscles healthy and removes constipation and nervousness, and translates to the powerful pose. Utkatasana teaches us how to find the seat of power within the pelvis, at the center of the body. Chair Pose clearly works the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

How To Do

  • Stand erect, legs together hands by the side of the thighs. Gaze in front.
  • Place legs about one foot apart. Raise the arms straight in front up to shoulder level, palm facing downward.
  • From a standing position, step your feet hip-width apart so you feel grounded and connected to the width of your pelvis. On an exhalation, squat down from here as if to sit in a chair, keeping your heels on the floor.
  • Raising the heels, stand on toes and slowly sit putting weight on toes.
  • Put both hands on respective knees.
  • On an inhalation, come up to standing and take a few cycles of breath to rest your thighs.
  • Shift and center your weight so that your knees come over your ankles. Now extend your arms directly out in front of you with your palms facing each other, and then take them overhead in direct alignment with your shoulders.
  • After sometime, while returning, raise your arms from the knee up to shoulder level.
  • Keeping balance, stand erect on the toes, there after, slowly place the heels on the ground.
  • Bring hands by the side of the thighs and keeping the legs together return to the original position.

Benefits Of Utkatasana

  • Strengthens the ankles, thighs, calves, and spine
  • Stretches shoulders and chest
  • Stimulates the abdominal organs, diaphragm, and heart
  • Reduces flat feet

Body Focus-Thighs

Type Of Yoga Poses