Sanskrit: Utkatasana
oot-kah-TAH-sah-nah
Benefits
Strengthens legs
stretches shoulders and chest
Massages heart
Brings vitality
Standard Cues
Stand with your feet together or hip-width apart, feet parallel
Reach your arms toward the sky with an inhale, palms facing each other.
Bend your knees with an exhale and shift your hips back and down, as if you’re sitting on an imaginary chair. Make sure that your knees are not beyond your toes. Gaze diagonally downward.
Hold the pose and take slow, deep breaths.
Rise with an inhale, then exhale and release your arms.
Short Cues and Options
Draw shoulders away from ears
Tuck tailbone under
Keep knees behind toes
Precautionary Warnings
Avoid this pose if you have low blood pressure.