Utkatasana (Therapy)

The Sanskrit name is derived from Utkata (उत्कटा) meaning “powerful” and āsana (आसन) meaning “posture” or “seat”.

• Stand with your back against a sturdy wall, ensuring there’s enough space around you to extend your arms and legs.

• Place your feet hip-width apart and parallel to each other. Press your heels firmly into the ground.

• Engage your abdominal muscles by drawing your navel in towards your spine. This will help support your lower back during the pose.

• Extend your arms straight above your head facing each other. Your arms should be parallel to the floor.

• Start to bend your knees, as if you’re sitting back into a chair. Keep your spine straight and your weight evenly distributed through your feet.

• As you lower into the squat position, slide your back down the wall until your thighs are parallel to the floor (or as close as you can comfortably go). The wall provides support and helps you maintain proper alignment.

• Ensure your knees are directly above your ankles and pointing in the same direction as your toes. Avoid letting your knees collapse inward.

• Hold the pose for several breaths, keeping your chest lifted and your gaze forward. Keep your shoulders relaxed and away from your ears.

• Breathe deeply and evenly as you hold the pose, focusing on maintaining stability and balance.

• To release, straighten your legs and stand back up, bringing your arms down by your sides.

• Press evenly through all four corners of your feet. Engage your leg muscles, and ensure your knees are in line with your second toes, avoiding any inward collapse.

• Bend your knees deeply, but make sure they don’t go past your toes. Keep the weight in your heels to protect your knees and engage your quadriceps.

• Keep your hips in line with knees. Avoid arching your lower back excessively by engaging your core and tucking your tailbone slightly.

• Squeezing of the shoulders

• Knees going forward ahead of feet.

• Avoid in case of high or low blood pressure

• Avoid in case of hips, knees, shoulders and ankle injuries