Yogasana – Utkatasana

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Yogasana – Utkatasana and its details

The Utkatasana tones your leg muscles, strengthens your hip reflexors, ankles, calves and back. It stretches the chest and shoulders. It reduces symptoms of flat feet and it stimulates your heart, diaphragm, and abdominal organs.

How to Perform:

step 1:
First begin with Samasthithi.

Step 2:Inhale and palms facing each other, raise the hands above the head, shoulder width apart. Relax your arms and shoulders.

step 3:Exhale bend your knees sit the chair position you feel comfortable then extend the pose. Your hips should not go below knees. Your heels has to stay in the floor.

step 4:Upward your head and see straight.

step 5:Stay on the pose at minimum 10 to 60 seconds.

step 6:Finnish this pose by inhaling. Straighten the legs then exhale. Bring the arms down.

step 7:Go back to Samasthithi.


Avoiding this pose would be better, if you suffer from low blood pressure, insomnia, and headaches. Also, practice this pose with caution if you have lower back pain. Other precautions are Make sure that you go into the pose only until you can maintain the natural lumbar curve. You should stop just before your lower back pops backwards or flattens.
If you have a shoulder injury, you should make sure to practice this pose with care. If you cannot raise your arms over your head without experiencing pain, move only within the areas where you don’t feel the pain.
Keep your gaze straight forward if you have neck pain of dizziness.

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