Utkatasana – Mighty Posture

1. Utkatasana – Mighty Posture

2. Utkatasana – Mighty Posture
Utkatasana – Mighty Posture (utkata = mighty or powerful)
Practice:
1. Come to Tadasana, by keeping legs together and palms beside your thighs.
2. As you inhale raise your arms till your biceps touch ears, palms together finger
pointing towards sky, lock your elbow and keep straight, tuck your elbows, open
your chest and expand , rib cage lifted up, abdomen in , keep your entire spine
extended and lengthen up.
3. Exhale and bend your knees , squatting down until your thighs are parallel to the
floor, do not fall forward, move backward let your weight distribute over at lower
back , hip joints and thigh muscles. Breathing normally at your nose, slow, even,
and long breathing.

3. Utkatasana – Mighty Posture
5. Along exhalation bring arms beside your
thighs, and inhale straightens your knees.
Again come back to Tadasana and relax.
Benefits:
1. Strengthens shoulders and open the chest.
2. Strengthens and tones the ankles, thighs,
calves, and spine
3. Activate and optimize the efficiency of
abdominal organs, diaphragm, and heart.
4. Reduces flat feet.