Utthanasana (Squat and Rise Pose): A simple, yet powerful dynamic yoga practice that builds strength, stability, and control throughout the lower body and spine. It is particularly good for enhancing joint range of motion and building postural awareness in movement.
How to Practice Utthanasana
Start in an upright position, with your feet about one meter apart. Open your toes and let them stay out like this for the rest of the practice. Link your fingers together and let your hands dangle in front.
Stage 1
Lower your hips 20 cm using squat action while bending your knees gently. This will also force your knees to track in line with your toes and keep your spine straight. Gradually come back to standing.
Stage 2
You should go almost halfway down(50cm in height) and keep your body straight. Then rise slowly back to the starting position.
Stage 3
Inhale deeply, then bend your knees as low as you can until you have to put the hands at about 30 cm from your ground. Stay upright on your upper body, then go back standing.
Stage 4
Going towards down, brings your body all the way down until either your hands touch or almost touches the ground. Hands and shoulders relaxed, don’t lean forward. Keep this position for a few seconds then come back up slowly and relax your body.
Practice Sequence
The proper way for beginners is to do 5 rounds, and only the stages that you feel good about. With greater strength and flexibility, all stages can be done in succession without injury. Take it slow and pay attention to your body.
Breathing Technique
- Exhale as you lower your body
- Inhale as you rise back up
Steady and controlled breathing aids in achieving the pose and helps with overall body coordination.
Contraindications
- For people with problem knees, practice only the first two levels
- Do not overexert or force the movement
- Not recommended for women with a prolapsed uterus
- The first two stages should only be practised cautiously, and not during pregnancy.
Benefits of Utthanasana
Practicing this regularly brings a number of benefits:
- Strengthen the mid-back muscles
- Firm up and support the pelvis and uterus
- Training to strengthen the thighs, knees and ankles
- Improves general balance and body control
Utthanasana is a slow and progressive practice that cultivates awareness in movement and builds steady strength. With regular and mindful practice, it becomes a valuable part of any yoga routine, forming a strong foundation for those undertaking Yoga Teacher Training in India.
