Kursiasana or Utkatasana
- Stand on the floor with an erect spine.
Stretch hands to the front with the palm facing downward.
Bend knee forward as if in sitting position on the imaginary chair.
Thighs should be nearly parallel to the floor and torso perpendicular to the tops of the thigh.
Be sure that elbow joint is not bending, hands are parallel to ground.
Hold the position for 3o secs to 1 min as per capacity.
Repeat procedure for 5-6 times.
- In beginning perform pose supported by the wall to back side.
In beginning to maintain a pose, Place arms on block or chair.
Stand with feet hip-width apart, it will make more stable.
- While inhalation straightens knees.
Exhale and release arms beside the body and come to a normal position.
Precautions and Contraindications
- A headache
High or Low blood pressure
Shoulder, Spine, thigh or hip problems
Benefits of Kursiasana or Utkatasana
- Strengthens and stabilize the ankles, thighs, calves, spine, abdominal and lower back muscles.
Stimulates the abdominal organs, diaphragm, and heart.
Improve function of respiratory, digestive and circulatory systems
Opens and stretches the chest and shoulders.
Improves confidence, sense of balance and focus.
Therapeutic for flat feet.
Adho Mukha Svanasana