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Utkatasana - The Half-Squat Pose
"Ut" means 'raised' and "kata' means "hips" in Sanskrit. This posture is known as "Utkatasana" because while practicing it, the heels and hips are raised.
Sequence:
- Stand erect, keeping the feet apart at a slight angle to each other.
- Stretch out your arms in front of your chest at shoulder level with palms turned down.
- Inhaling, raise your body slowly until you stand on tiptoe.
- Keep your balance.
- Keeping the trunk and head erect, lower you body very slowly while exhaling till the back of your thighs press against the respective calves.
- Exhaling, raise the right shoulder and bend the trunk and head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.
- Squat on your heels, without lowering the latter to the ground.
- Squat erect on your toes and keep balance.
- Spread the knees apart and keep them parallel to the floor.
- Rest the palms on the respective knees and find your balance.
- Bring the knees closer and stretch out the arms straight again in front of your chest.
- Inhaling, rise up slowly on tiptoe, keeping your trunk and head straight, until you are standing on tiptoe.
- Exhale.
- Return to the starting position with the foot flat on the floor.
Benefits:
- This asana provides good exercise to the lower portion of the body, particularly the muscles of the hips, thighs, calves, ankles and feet.
- The tendons at the back of the legs are stretched.
- It also strengthens the toes and the muscles which support the arches of the feet.
- It loosens stiff knees and hip-joints and enhances their mobility.