Utthanasana, also known as the Squat and Rise Pose, is a yoga posture that focuses on strengthening various muscle groups and promoting better circulation in the body. In this article, we will guide you through the steps of performing Utthanasana, its different stages, benefits, and contraindications.
Steps:
- Stand erect with your feet approximately one meter apart.
- Turn your toes outward to the sides, maintaining this foot positioning throughout the practice.
- Interlock the fingers of both hands and allow them to hang loosely in front of your body.
Stage I:
- Slowly bend your knees, lowering your buttocks by about 20 centimeters.
- Ensure that your knees bend outward over your toes, and keep your spine straight.
- Straighten your knees to return to the upright position.
Stage II:
- Bend your knees again, descending by about half a meter.
- Return to the upright position
Stage III:
- Bend your knees and lower your buttocks until your hands are approximately 30 centimeters above the floor, then rise again.
Stage IV:
- Lower your buttocks until your hands rest on the floor or as close as possible to it.
- Maintain loose arms and shoulders, avoiding any forward bending.
- Stay in the final position for a few seconds, then return to the upright position and relax your body.
Breathing:
- Exhale while lowering your body.
- Inhale while raising your body.
Contraindications:
- Utthanasana is not recommended for women suffering from prolapse of the uterus.
- For pregnant women, it is advisable to practice only the first three stages of Utthanasana after the first three months of pregnancy.
Benefits:
- Strengthening the muscles of the middle of the back, the pelvis, and the uterus.
- Strengthening the thighs, knees, and ankles.
- Improving circulation of prana (life force energy) in the body.
Incorporate Utthanasana into your yoga practice to experience these physical and energetic benefits, but be mindful of the contraindications to ensure a safe and effective practice.
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