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Utkatasana Yoga: The Sanskrit term ‘Ut’ means ‘raised’; ‘Kata’ refers to ‘the hips’ and ‘asana’ of course points to the particular yogic posture. Hence, while you remain in the Utkatasana, your hips and heels will remain raised.
Methodology Utkatasana Yoga Asanas
- Here too, you will commence the posture by standing erect.
- Keep the feet a little apart and at a slight angle to each other.
- Stretch out the arms in front.
- The arms must be at the shoulder level and just in front of your chest.
- Keep the palms turned downwards.
- Slowly but deeply inhale.
- Gradually raise the body on the toes.
- Maintain your balance.
- See that the head and the trunk are erect.
- Slowly lower your body even as you exhale.
- Keep on lowering the body till the back portions of the thighs press against your calves.
- Now squat onto the ground.
- But don’t lower the heels.
- Keep your balance and the body weight on the toes.
- Keep the knees apart and in a parallel position to the floor.
- The palms should be resting on the knees.
- Bring your knees closer to each other.
- Stretch out your arms.
- Bring the arms up to the level of your chest.
- Slowly inhale.
- Gradually rise up as you balance the body on the toes.
- Keep the trunk and the head erect.
- Stand on your toes.
- Exhale completely
- Place the foot flat on the floor.
- Return to the starting position.
Advantages of Utkatasana Yoga Asanas
- Simultaneously, the feet arches muscles also get strengthened.
- The stiff hip joints as well as the knees get loosened up.
- Their mobility also enhances.
- The lower portion of the body gets a very good exercise.
- Utkatasana is particularly beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
- The tendons at the back of the legs are stretched to their maximum point.
- The asana also strengthens the toes.
