Utkata means powerful,fierce, this asana is like sitting on an imaginary chair.


1. Stand in Tadasana, stretch the arms straight over the the head and join the palms, Exhale, bend your knees and lower the trunk till the thighs are parallel to the floor.

2. Do not stoop forward, but keep the chest as far back as possible and breath normally.

3. Stay in asana for few breaths and then inhale straighten the legs, exhale lower the arms , come back to tadasana.

Benefits

• Strengthens the ankles, thighs, calves, and spine

• Stretches shoulders and chest

• Stimulates the abdominal organs, diaphragm, and heart

• Reduces flat feet

Contraindications/Cautions

•  

  Knee injury
• ankle injury.

Namaste Ji,
Yogi Manu.