Utkatasana
How to do Utkatasana
Begin in Tadasana (Mountain Pose). Stand with your big toes touching, heels slightly apart. Lift and spread your toes. Now, raise your arms above your head, keep your arms parallell to floor palms facing inward, or touch your palms together.
Bend your knees and bring your thighs as parallel to the floor as possible. Your knees should come out over your feet and your torso should lean forward over the thighs, more or less forming a right angle with them. Keep your back long, with a slight curve in it, and keep the inner thighs parallel to each other. remain in this posture for 10 to 15 deep breaths. then relax back to Tadasan
Benefits of doing Utkatasana
Strengthens the spine, calves, thighs and ankles.
Reduces extra fat from Thigh and hips area.
Stretches the chest and shoulders.
Cures shoulder pain
Stimulates the heart, diaphragm and abdominal organs.
Improves functioning of the immune system.
Precautions:
Do not practice any Asana OR Pranayama in which you don’t feel comfortable.
Do not over do the exercises if you feel pain in your body.
Start exercises mildly and then increase the repetitions as per your capacity.
People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.
Pregnant women should only practice Yoga under the supervision of an expert otherwise do not practice any exercise by watching videos or website material.
Do not practice this asana if you have stress-related headaches, migraine, eyestrain, low blood pressure, osteoarthritis of the knees or, bulimia.