The word 'UTKATA' means 'powerful', 'mighty' or 'uneven'. UTKATASANA is a posture that forms a zigzag shape with the body, with heels, hips and arms extending in opposite directions as if aiming to sit on an imaginary chair. This posture builds power and strength in the body.
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Utkatasana[/caption]Benefits of Utkatasana
- Stretches the Achilles tendon strengthens the thigh muscles.
- Strengthens and increases mobility in the ankle, knee and hip joints.
- Loosens the shoulder joints.
- Tones and strengthens the back muscles.
- Promotes better body alignment and the even muscular development on both sides of the body.
- Gently massages the lungs and heart by the movement of the diaphragm.
- Assists digestion and elimination.
- Good to do during pregnancy.
Cautions:
* If you are pregnant, stand with your legs slightly apart, taking care to keep your legs parallel throughout.
* Do not hold your breath while holding the posture.
Precautions and counter-indications.
These are just some precautionary points that you should keep in mind before doing this exercise.
This asana should be avoided if you suffer from the following problems:
- Insomnia
- Low blood pressure
- Headaches
- Arthritis
- A twisted ankle
- Chronic knee pain
- Damaged bands
You should be careful when practising this asana if you have back pain, shoulder injuries or your period.
You must remain in that position and only descend until your body maintains its natural lumbar curve.
If you have neck pain or dizziness in the asana, be sure to look forward and look forward.
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Tips for beginners
As a beginner, it can be difficult to lie for a long time. You can use the support of a wall at the beginning. Stand up just a few inches from the wall so that the coccyx touches the wall while you lean.
Extended pose variation
To intensify your posture, raise your body while standing on tiptoe in position. Release the buttocks on the raised heels. Your arms should be placed forward, parallel to each other and to the floor, palms facing down.
Here are some amazing benefits of Utkatasana.
- Practising this asana gives the muscles of the hips, spine and chest a good stretch.
- The upper part of the body and the lower back are reinforced.
- This asana tenses the legs, especially the muscles of the knees, ankles and thighs.
- Regular exercise gives the mind a sense of balance in the body and great determination.
- This asana provides a good massage for the abdominal organs and also stimulates the diaphragm and the heart.
- By practising regularly, you can lose weight, especially the buttocks.
- This asana strengthens your immune system and relieves pain in the joints and back.
The science behind Utkatasana
As the name implies, this asana is fierce and powerful because every part of your body tries to achieve something during that posture. When you sit in this imaginary chair, your body seeks strength and endurance and also provides a sense of stability.
If you sit in that posture and finally deepen it, your body must overcome the resistance to gravity. For that, your quads have to be very strong. By the way, the quadriceps is one of the largest muscles in the body. When this muscle is strong or strengthens, knee problems are automatically addressed as they support the knees. Just be kind to your bones as you sink into this asana.
