Utkatasana

General Benefits:

Improves concentration and strengthens the toes and ankles.

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Benefits for Women:

Therapeutic Applications:

Anxiety, stress

Taking the Position:

In sitting position, bend your left leg and bring the foot to the left buttock. Bend your right leg and place the right foot next to the left foot. Shift the weight forward onto the toes and place your hands by your sides for support. While maintaining balance, straighten the back, lift both hands from the ground and join palms together in front of the chest or simply rest your palms on your thighs. Maintain the balance of the body in this position and gaze forward. Breathe normally.

Releasing the Positions:

To release the asana, place the hands on the ground by your sides. Straighten the legs, one after the other, returning to sitting position.

Anatomical Focus:

Toes, knees, entire spine.

Anatomical Awareness:

On maintaining balance by focusing on a fixed point.

Do's:

Move in and out of the posture slowly so as not to lose balance, keep the spine, neck and head erect and in line. Lift the heels of the feet off the floor as much as possible, so that only the balls of the feet and toes are touching the floor. Gaze at a fixed point in front to maintain balance.

Don'ts:

Be in a Hurry

Precautions & Contraindications:

Knee or ankle injury.

Variations & Tips:

It is of paramount importance to move in a slow and controlled manner when performing and releasing this asana in order to maintain balance. If it is difficult to maintain balance initially, the hands may be placed on the ground for support.

Preparatory Poses:

Vajrasana, Preparatory Movement 10

Follow-up Poses:

Padangusthasana

Position:

Sitting