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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
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