The Primary Series : Standing Asanas


XI Utkatasana – Fierce pose

Utka=fierce or powerful

1. Inhale, hands up, look up to thumbs.

2. Exhale, forward bend, gaze nose.

3. Inhale, head up, gaze 3rd eye.

4. Exhale, bend knees, jump back to Chaturanga.

5. Inhale to upward dog, lift chest.

6. Exhale back to downward dog.

7. Inhale, head up, bend knees and jump to top of mat, feet together.

Straighten or lift upper body to erect position with knees bent, palms

together but not clasped, arms as straight as possible pointed to ceiling.

Deepen posture with each breath.

Drishti: thumbs

Hold for 5-8 breaths.

With last inhale deepen 1/2 way down towards floor.

8. Exhale, come up and bend forward in a swan dive, arms to sides. Look

toward 3rd eye and then tip of nose.

9. Inhale, head up, look between eyebrows.

10. Exhale, bend knees and jump back to Chaturanga.

11. Inhale, upward dog.

12. Exhale, downward dog.

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