standing squat / utkatasana

Standing squat strongly strengthens the lower body while stretching the upper back, and invigorates the whole body.

From the mountain, inhale the arms forward parallel to the floor with the palms facing down.

Exhale and bend the knees, squatting down. Reach the hips down and back as if you were going to sit on the edge of a chair, bringing your weight to the heels of the feet. Do not bring the hips lower than the level of the knees.

Press the shoulders down and back trying to arch the spine. Relax the shoulders down and back and reach out through the finger tips. Stare at a point on the wall or floor in front of you for balance.

Breathe and hold for 3-6 breaths.

To release: inhale and press down into the feet straightening the legs and inhale the arms up toward the ceiling. Exhale release the arms down.

a) Lift the heels and inch or two off the floor and bend and press the knees together. Come down with a flat back as if you were sliding down a wall.
b) Come on to your tippy toes and with a flat back bend the knees squatting down.
c) Bring the arms up into an H position or with the palms together.

Recent or chronic injury to the hips, knees, back or shoulders.

half moon, forward fold, mountain.

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.

Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.