Utkatasana (Fierce Pose) | iHanuman


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English Name: 
Fierce Pose
Practice Type: 
Practice Level: 
Asana Image: 
Utkatasana from Dharma Yoga and Ayurveda
Asana Description: 

1. Stand in Tadasana. Stretch the arms straight overhead and join the palms. 

2. Exhale bend the knees and lower the trunk until the thighs are parallel to the floor. 

3. Keep the chest lifted. 

4. Inhale straighten the legs.  Exhale Lower the arms back to Tadasana.

Sanskrit Pronunciation: 

Removes Stiffness in the Shoulders. 

Strengthens the legs.

Diaphragm lifted gives a gentle massage to the heart. 

Abdominal Organs and Back are toned.

Chest is Developed.

Recommended for Equestrians.

Beginners Tips: 

Learn to bend the knees properly and maintain the lift of the spine.

Modifications and Props : 

For students who are unsteady in Utkatasana, try these variations.

Face the Wall. Stand about one foot away from the wall. Place your fingertips on the wall to balance as you bend your knees and work to get your thighs parallel to the floor.

Back to the Wall. Place your back on the wall with your feet about 1.5 feet lengths away from the wall. Use the support of the wall behind you and bend your knees parallel to the floor. Stay for 30 seconds to 1 minute to build strength in the legs. This variation is accessible for students suffering from polio, paralysis, weak, knees or knock knees.

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