Dynamic energy pose

Druta Utkatasana

  • Stand with the feet together or slightly apart.
  • Join the palms in front of the chest then raise and straighten the arms above the head.
  • Bend the knees and slowly lower the buttocks about ⅓ of the way down to the floor.
  • Hold for a few seconds, then raise the buttocks, straighten the knees and return to standing.
  • Keeping the spine straight, this time lower down ½ way.
  • Hold for a few seconds, then return to standing.
  • Finally, bend the knees and lower the buttocks down as near to the floor as appropriate.
  • Then return to standing, lower the arms and relax the body.
  • Practice up to 10 rounds.


  • Inhale while raising the body.
  • Exhale while lowering the body.


  • Keeping the feet and knees together.
  • The energy in the body.
  • Synchronizing the movement with the breath.


  • Knee problems.
  • Prolapse of the uterus.
  • Pregnancy.


  • Strengthens the back and leg muscles.
  • Stretches the ankles, knees and thighs.
  • Raises energy in the body.


  • It may be necessary to come onto the toes when squatting until the Achilles tendons have become more flexible.