Yoga_Journal_USA_Your_6Week_2017

Here is a one-pose wonder.

Utkatasana is sometimes translated

as Fierce Seat or Powerful Pose. The

asana looks fairly straightforward

and simple—you bend the knees as

if preparing to sit yourself down and

relax. But rather than let you cuddle

in a recliner, Utkatasana asks you to

support yourself in a standing squat.

This action engages the muscles

of your legs and back—and is argu-

ably the single best movement for

strengthening these areas. Squats

are workout staples at the gym,

where people often do them hold-

ing weights. Utka tasana is similarly

strengthening but should generate

less wear and tear on your joints over

the long haul. It does it all.

To experience the action of the

pelvis, stand in Tadasana (Mountain

Pose) with feet hip-width apart,

knees soft, and hands on your hips.

Place your fingers on the pointy

protuberances at the front of the

hip bones and tilt your pelvis for-

ward by moving your pubic bone

back. Notice how your lower back

sways and compresses into an arch.

Next, tilt your pelvis back by tuck-

ing your tailbone under. Notice how

your abdomen becomes tight and

constricted. To find a healthy bal-

ance between these two extremes,

do both movements but more

subtly; the abdomen is firm but not

gripped. To support the lower back,

draw the belly in and up toward the

spine. Keep your chest lifted, shoul-

ders relaxed, and feet pressed evenly

into the floor. Return to neutral.

GREET GRAVITY

To help build strength in the thighs,

first practice supported Utkatasana

against a wall (figure 1, page 64).

Stand with your back against a wall,

your feet shoulder-width apart, and

Build strength and stamina with Utkatasana,

a demanding standing squat. by Carol Krucoff

TAKE A SEAT

benefits

contraindications

Massages abdominal

organs, including the liver

and kidneys

Stretches the shoulders

Strengthens the back

Tones abdominal muscles

Lower-back or neck injuries

High or low blood pressure

Migraine or insomnia

YOUR 6-WEEK YOGA GUIDE TO BUILD STRENGTH YOGAJOURNAL.COM 63