2. Utkatasana
Utkatasana – Mighty Posture (utkata = mighty or powerful)
Practice:
• Come to Tadasana, by keeping legs together and palms beside your thighs.
• 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.
• 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
• Along exhalation bring arms beside your thighs, and inhale
straightens your knees. Again come back to Tadasana and
relax.
Benefits:
• Strengthens shoulders and open the chest.
• Strengthens and tones the ankles, thighs, calves, and spine
• Activate and optimize the efficiency of abdominal organs,
diaphragm, and heart.
• Reduces flat feet.
