The Sanskrit term 'Ut' means 'raised' and "Kata" refers to 'the hips'. In this pose the hips remain raised above the ground, hence the name.
- Stand straight with your legs fairly apart.
- Feet should be facing slightly outward.
- Raise your arms straight in front. The arms should be parallel to the ground at shoulder level.
- Palms should be turned downward.
- Inhale and gradually raise your body up by lifting heels from the ground.
- Keep raising the heels until your body is balanced only on your toes.
- Exhale and slowly lower your body.
- Keep your head and trunk erect.
- Rest your thighs on the respective calves.
- Place your posterior on the heels.
- Ensure the heels are still raised and do not touch the ground.
- Keep the toes erect as you squat.
- Spread your knees apart.
- Lower your hands and place the palms on the corresponding knees.
- Maintain your balance on the toes as long as you can.
- To exit, join your knees, and then raise your arms in front keeping them parallel to the ground.
- Inhale and now raise your trunk, keeping head, neck and arms straight.
- Ensure your body is balanced on the toes at all times.
- Stand up straight on toes.
- Rest the heels on the ground to assume normal standing posture.
- The toe muscles become stronger.
- People suffering from stiff knees and hip problems can practice Utkatasana to facilitate their movement.
- Utkatasana is beneficial for the muscles of the feet, ankles, calves, thighs and the hips.
- Tendons of the legs get flexed and toned.