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Restorative yoga poses and hatha yoga stretches

English name: Dynamic Energy Pose
Sanskrit name: Utkatasana

Difficulty level: Basic

Technique

1. Stand straight with your legs hip width apart or together.
2. Hold your arms straight in front of you at shoulder height.
3. Inhale.
4. Exhale as you slowly bend the knees, like you are lowering yourself into an imaginary chair, until your thighs are parallel to the floor.
5. Keep the back straight, and try not to lean forward over your legs.
6. If possible raise your arms above your head. Breathe normally as you hold the pose for 10 to 30 seconds.
7. Focus your eyes on one point to help you balance.
8. Inhale as you stand straight again.

Breathing

• Inhale for strength as you prepare for the pose.
• Exhale as you bend your legs and lower into the pose.
• Breathe normally as you hold the pose.
• Inhale as you straighten to the standing position.
• Exhale and you relax.

Benefits

• Anatomical - The pose stretches the ankles and knees and strengthens thighs muscles and back muscles, raiding the hand above the head increases the intensity of the stretch in the back muscles.

Notes

• If you bend forward over your legs, the stretch in the back muscles is lost, keep the back straight and upright to strengthen the back muscles.
• Focus you full attention on one spot to help with the balance in this pose.