Utkatasana
Standing posture in which the body simulates the act of sitting on an imaginary chair. Weight is distributed on the heels, knees are bent, and the pelvis is pushed slightly backward. Arms are extended upward, in line with the ears or slightly forward.
Instructions
Start from Tadasana with your feet together or slightly apart.
Inhale and raise your arms upwards, with your palms facing each other.
Exhale and bend your knees, bringing your pelvis backwards as if you were sitting on an invisible chair.
Keep your knees behind your toes and your weight on your heels.
Engage your abdomen, lengthen your spine, and do not overextend your neck.
Remain in the position, breathing deeply for 20 to 60 seconds.
Exiting of the position: slowly straighten your legs as you exhale, bring your pelvis back to a neutral position, returning to Tadasana, and finally lower your arms to your sides.
Exercise Details
Repetitions
2/3 reps
Hold Time
60 seconds
Breathing
Inhale to lift yourself up and prepare. Exhale deeply while holding the pose. Keep your breathing steady and controlled throughout the pose.
Important Warnings
People with knee problems:
Risk of joint overload. It is recommended to keep the knees more extended, reduce the angle of flexion, and use a wall for support.
Pregnant women:
Not recommended in the third trimester. It is recommended to modify the position by keeping the knees less flexed.
Quick Info
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