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.

Breathing

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

Awareness

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

Contraindications

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

Benefits

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

Progression

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