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Utkatasana / Squat Pose
OOT-kah-TAHS-anna
utkata powerful
Overview
The zig-zag appearance of utkatasana often gets it the nickname “Lightning Bolt Pose”, although it’s more common English name is Squat Pose. Lightning bolt may be a little better because it implies the nature of the name, which is “powerful” or “mighty.” Imagine that you ARE that bolt of lightning!
Preparation and Pose Tips
You can easily move into this pose from Tadasana or Mountain Pose. On an inhale you stretch your arms up over your head. Your arms are by your ears and your palms face each other. Now, on an exhale, start to bend your knees and sit back, just like you are sitting on an invisible chair. Your arms continue to stay beside your ears and move upward. Your spine extends upward but on the diagonal. Look up between your hands. Your body becomes a perfect zig-zag as you breathe!
Benefits
Utkatasana strengthens all the muscles of your leg, from your Achilles tendon through you ankle, knees and hips. Your upper body also benefits as your abdomen and back muscles are toned. If you are a down hill, cross-country or water skier, Utkatasana will help strengthen a lot of the muscles you use.
Advanced or Partner
Go lower into the pose.
Chakra
Utkatasana is a first chakra pose
Precautions
Pregnant women should stand with legs apart, yet parallel.
Timing
You can either hold in the squat for a five to ten breath count or simply move up and down, in and out of the pose.
Recovery and Counterpose
Straighten your legs to return to an upright position.
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