Pose Practice

Utkatasana – Powerful Mighty

This asana is like sitting in a chair. This pose removes stiffness in the shoulders and corrects minor leg deformities. It increases ankle strength and leg muscle development. Abdominal organs and back are toned while the lifting diaphragm gives the heart a gentle massage.

You should not do this pose if you have a headache, insomnia or low blood pressure.


Try It!



Diane Klinefelter in Utkatasana 3

Stand in Tadasana. (mountain pose)  Inhale and stretch the arms overhead shoulder width-width apart or joining the palms.  Roll the triceps in toward the face and relax the shoulders down.

Press all four corners on the feet into the ground then exhale and bend the knees till the thighs are parallel to the floor.   Keep the heels on the floor!

Tilt the sacrum down and tuck the tailbone forward.  Extend the abdomen up and lift the ribcage and sternum.

Press the shoulder blades deep into the back while lowering the tops of the shoulders down.  Keep the elbows straight.

Continue to press down evenly on the feet.  Concentrate on lifting the spine and tilting the sacrum down.  Remember to roll the triceps in and have the elbows in line with the ears.

Remain in the pose for 30 seconds.  Then, inhale, straighten the legs le lower the arms simultaneously.  Return to Tadasana.

Repeat two more times.

Pose Practice Archives:
Tree Pose
Half Moon
Forward Bend
Virabhadrasana I - Warrior I
Virabhadrasana II - Warrior II
Virabhadrasana III – Warrior III
Full Arm Balance
Upward Bow Pose or Backbend
Half Lord of the Fishes Pose
Revolved Triangle pose
Powerful Mighty
Wide-Legged Forward Bend
Upward Facing Angle
Intense West - Back Stretch Pose
Extended Side-Angle Pose
Staff Pose
Upward Facing Dog Pose
Mountain Pose
Extended Hand to Foot Pose
Extended Angle Pose
Parighasana Gate Pose