Enter
- From Mountain Pose, bring your feet together.
- Raise your arms, straighten your elbows, and join your palms.
- Exhale and bend your knees, lowering your pelvis.
Steps
Support
Both soles and heels; no weight on your hands.
Hold
- In the full pose, bring your thighs toward horizontal.
- Keep your chest lifted and your heels grounded.
Exit
- Inhale and straighten your legs.
- Lower your arms and return to Mountain Pose.
- Breathing
- Breathe normally while holding the pose.
- Gaze
- Look at the floor ahead, keeping your neck aligned.
- Duration
- About 30 seconds.
Adapt
Adaptations
- Feet apartPlace your feet hip-width apart, parallel to each other.
- Shallower poseBend your knees less.
- WallRest your back against the wall; step forward, knees over ankles.
- Arm optionsJoin palms before chest; or raise arms apart, palms facing inward.
Variations
- Slightly extend your neck; look at your raised fingertips.
- Parivṛtta Utkaṭāsana: twist your torso with palms joined before your chest.
- Druta Utkaṭāsana: lower exhaling; rise inhaling, arms overhead.
Signals of effort
- Weight on both legs with knees bent.
- Arms held overhead.
- Revolved variation: twisting your torso.