Utkata in Sanskrit means “difficult, awkward, powerful, furious, above the usual, intense” and asana means pose. It’s also known as Chair pose. It is an important Sun Salutation component.
◾Here I’m doing a variation by lifting my heels up onto the balls of my feet.
1.Begin in Tadasana (Mountain Pose). Stand with your big toes touching, heels slightly apart. Lift and spread your toes. Feel yourself rooted to the ground.
2. Now, raise your arms above your head, perpendicular to the floor. Either keep your arms parallel, palms facing inward or touch your palms together.
3. Bend your knees and bring your thighs as parallel to the floor as possible. Your knees should come out over your feet and your torso should lean forward over the thighs, more or less forming a right angle with them.
4. Keep your back long, with a slight curve in it, and keep the inner thighs parallel to each other.
1. Tones the leg muscles excellently.
2. Strengthens hip flexors, ankles, calves, and back.
3. Stretches chest and shoulders.
4. Reduces symptoms of flat feet.
5. Stimulates the heart, diaphragm, and abdominal organs.
6. Minor defect of the back is resolved.
7. Helps reduce fats around the abdominal region.
Those with high blood pressure should refrain from lifting the arms and keep their palms holding the hips. Those with knee conditions should not bend their knees too much. One can take the pose with their back leaning against the wall. Those who are flat-footed should curl their toes.
Severe neck issues.
Women with the prolapsed uterus or who are in the first trimester of pregnancy should avoid this pose.
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Hetal Trivedi ( Yoga Expert )