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Sanskrit: उत्कटासन

Utkata :- Powerful, Fierce

Asana :- Physical Posture

Position :- Standing

Level :- Beginner

Elements:- Ethar, Water and Earth


  • Primaryrimary Body Parts:- Chest, Glutes, Hips Flexors, hamstring, Quadriceps and Shoulders.

  • Secondary Parts:- Abdominal, Ankle, Triceps, Upper Back and Lower Trapezius.

Utkatasana Step-by-Step:-

• Stand in Tadasana.

• Inhale and Raise your arms above the head, in the line with the ears and chest is forward.

• Keep your arms parallel, palms facing inward and joined.

• Exhale and Bend your both knees.

• Keep the inner thighs parallel to each other.

• Keep your shoulder blades against the back.

• Take your tailbone down toward the floor.

• Stay for 30 seconds in this position.

• After 30 seconds Inhale and straighten your knees.

• Exhale and release your arms to your sides into Tadasana.


• Headache

• Low Blood Pressure

• Women with prolapsed uterus or who are in the first trimester of pregnancy should avoid this Pose.


• Develop core strength.

• Build heat in the body.

• Strengthen the ankle, thighs and spine.

• Stretch and open shoulder and chest.

• Reduces flat feet.

• Stimulates the abdominal organs, diaphragm and heart.Improve breathing.

• Remove stiffness in the shoulder.

• Strengthen the whole body.

• Improves the balance.

• Improves confidence and focus.

• Improves the stamina and immune system.

PRECAUTIONS:- Before practicing this Asana make sure you are not suffering from:-

• Insomnia

• Low Blood Pressure

• Arthritis

• Neck Injury

• Tear Ligament

• Ankle Problem

• Shoulder Problem

• Spine Injury.

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