Vinyasa Yoga School
Updated over a week ago•2 minute read
Utkatasana (OOT-kah-TAHS-anna) utkata = powerful, fierce asana = pose
Utkatasana is a wonderful pose which teaches us to find your seat of power within your pelvis, at the center of your body.
- Begin in Tadasana. Inhale, raising your arms up overhead until they are parallel, palms facing inward (or join the palms together). Allow your shoulders to melt down away from the ears and towards your tailbone. Draw your lower belly in to support your spine.
- Exhale and bend your knees trying to keep your thights as parallel to the floor as possible. Take note of the position of your knees over your feet. In glancing down you should be able to see your toes - doing so ensures you are not bearing to much weight in your knees.
- Allow your torso to lean slightly forward over the thighs until they create a right angle with the tops of the thighs. Keep your inner thighs parallel to each other, press your hips towards your heels. Ground through your feet, while rebounding the energy up through your fingertips.
- To come out of this pose straighten your knees with an inhalation lifting strongly through the arms. Exhale and release your arms back to Tadasana.
Utkatasana is an important pose of the Sun Salutation B. Click here for our tutorial of the entire Sun Salutation B sequence.