How to do Utkatasana
- Stand in Tadasana with the feet together or hip-width apart.
- Inhale and raise the arms overhead.
- Exhale and bend the knees, sending the hips back as if sitting on a chair.
- Keep the weight in the heels and the chest lifted.
- Hold for 5 breaths.
Coming out of the pose
- Inhale, straighten the legs and lower the arms.
Alignment cues
- Knees stay behind the toes.
- Weight in the heels; you could lift the toes.
- Lengthen the lower back; avoid sticking the bottom out too far.
- Shoulders relax away from the ears.
Beginner version and props
- Keep the hands at the chest or on the thighs.
- Bend the knees less.
- Practise with the back near a wall.
Benefits
- Strengthens the thighs, hips and ankles.
- Builds heat and endurance.
- Engages the core and back muscles.
Who should take care
- With knee problems, bend only a little.
- With low blood pressure or headaches, keep the arms low.
If you have an injury, are pregnant or have a medical condition, check with your doctor and practise with a qualified teacher.
Common mistakes
- Knees moving far beyond the toes.
- Arching the lower back.
- Lifting the heels.
In a sequence
Before it: Tadasana (Mountain Pose)
Learn this pose, its adjustments and how to teach it on our 200 hour yoga teacher training in Uttarkashi.