Awkward Pose

Utkatasana

  • Awkward Pose – Utkatasana

Anatomy:

Level:

Pose Type:

Sanskrit:

Utkatasana
(oot-kah-TAHS-anna)
utkata = powerful, fierce
  • Strengthens the legs, glutes, ankles, and spine
  • Opens the chest and shoulders
  • Gently massages the heart
  • Tones the abdominal organs
  • Helps relieve arthritis and rheumatism in the legs
  • Low blood pressure
  • Insomnia
  • Headache
  • Exercise caution with shoulder or neck injury
1

Stand in Mountain pose with your feet together. Draw your tailbone toward the floor and lengthen your spine.

2

Inhale and reach your arms up, palms facing each other.

3

Exhale and slowly bend your knees as you shift your hips down and back. Make sure that your toes are aligned behind your knees. Gaze straight ahead or diagonally downward.

4

Stay here for several breaths. Then inhale and rise to standing.

5

Slowly lift your heels off the ground and squeeze your inner thighs together. Exhale and repeat the third step, bending your knees and bringing your hips down.

6

Stay in the pose for several breaths. Inhale and rise to Mountain pose.

  • Look toward the floor if any strain is felt in the neck.
  • Practice the pose with the feet hip-distance apart.
  • Widen the arms into a cactus position to lessen the stretch in the shoulders.
  • Root all four corners of the feet into the floor.
  • Draw the shoulders down the back.
  • Send the tailbone toward the floor.
  • Bring the palms to touch overhead.
  • Bend the knees until the thighs are parallel to the floor.
  • Overarching in the low back
  • Knees beyond the toes