Project Description

This Yogasana tones the thighs tremendously, making the legs stronger and helping to improve the balance and gait of the person, as also contributing towards weight loss. While the quadriceps are one of the largest muscles in the body, they can also be the laziest, so it is vital that we condition the body to utilize these colosal muscles!

The word ‘Utkat’ refers to ‘strong’ or ‘firm’. The posture is called ‘invisible chair’ in modern exercise systems. After practicing for a few days, a fitter persons can combine Utkatasana with squats to achieve even better results in toning and weight loss.

How to do Utkatasana?

  • From a basic standing posture, open your legs so that the feet are shoulder width apart.
  • Exhale and start bending your knees till you can lower your hips almost to be in a sitting position, with thighs parallel to the floor.
  • Join your palms together and raise your outstretched hands over your head. Hold this posture for 15secs – 1min, while breathing normally. Then return to the start posture and relax your legs.

Contra-Indications:
If you have damaged your knees or ankles through an accident or through arthritis, avoid this asana as the joints will be strained when they have to support the load of the body.

Modifications:
If you are unable to do the pose initially, then you can do the same by placing your palms against a wall or on a table for support. As the legs strengthen you won’t need the support.

By Manish Pole & Catherine Juliano