UTKATASANA

Description

UTKATASANA Asana group: standing poses Translation of the name from Sanskrit: • utkata — intense, powerful, wild. 1. Setup Starting position: Tadasana. With an inhale raise the arms overhead, the palms together. On the exhale bend the knees and sink the pelvis down and back, as if sitting on a chair. Keep the knees tracking over the toes, the thighs engaged. Lean the torso slightly forward, keeping the spine long. The gaze is forward. Breathe evenly. Hold, then straighten the legs on an inhale. 2. Simplified and advanced variations Simplified variations: • reduce the depth of the squat; • keep the back against a wall. Advanced variations: • sink deeper, the thighs closer to parallel; • take a gentle backbend with the arms up. 3. Injury prevention Keep the knees over the ankles, not past the toes. Do not let the knees collapse inward. Keep the weight in the heels. Do not round the lower back.

Effects

• flexibility
• strength
• balance