Utkatasana
Utkata means powerful, fierce, and uneven. This
asana is like sitting on an imaginary
chair.
TECHNIQUE:
1. Stand
Erect.
2. Do
not bear the weight of the body either on the heels or on the toes, but
distribute it evenly
on both.
3. Keep
the legs at one foot gap. The both legs must be parallel like railway rails.
4.
Stretch your hands at front side.
5. The
both hands should be at shoulder level and the distance between the two hands
is equal to
the length of the chest.
6. Bend
the knees and lower the trunk till the thighs are parallel to the floor.
7. Do
not bend forward, but keep the chest back as far as possible.
8. The
back bone i.e., the spinal cord should be straight.
Breathing:
Breathing
should be normal in the final position. Should not hold the breath. After
relaxing
this asana, two times deep breathing can be taken.
Timings:
This
asana can be done for 20 to 30 seconds according to the practitioner’s
capacity. 1 or 2 times
can be done.
Benefits:
The
ankles become strong and the leg muscles develop evenly. The abdominal organs and the
back are toned. This pose removes stiffness in the shoulders and corrects any
minor deformities in the legs.
This
asana cures the knee pain and the swelling in the knees and the foot.
This
asana gives the 5 km walking effect. So we need not go for walking.
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