UTKATANASANA / Chair pose

For my practise today...I did Utkatanasana ...deeply and seriously ..^..^

Remember as Y to say on class , do you want to have a' butt 'like J lo ??

Do Utkatanasana ...!!!!

First we will need comfortable clothing, clothing i can bend, stretch and perform yoga in !!!!

of course need a yoga mat and a calm place.. !!!

I find that a lot of women find benefit in utkatasana,..

Utkatasana means a powerful pose, This pose is similar to you sitting on a chair, except that we have to balance yourself without a chair.and is one of the best yoga posture for improving leg strength.

Strengthens: Triceps Deltoids Abdominal Muscles Quadriceps Tones muscles of the legs

Stretches: Ankles Feet Toes Pelvis Shins

Stimulates: Liver Spleen Intestines Pancreas

Benefits:

-Helps to realign the legs to prevent lower-back pain.

-Tones the arms, getting rid fat deposits from under the arms.

-Helps to align the meniscus in the knee.

-Reduces flat feet, bunions and bowed legs.

-Helps with lumbago.

-Relieves menstrual cramps.

-Relieves sciatica.

-Reduces fat under buttocks.

-Good for arthritic conditions in knees and hips.

-Relieves joint pain.

-Helps to release anger and frustration.

- strengthens the ankles, thighs, calves, and spine and shapes the lower muscles.

- It helps to reduce excessive body fat specially it Cuts fat pocket under butt.

- It also relieves menstrual cramping.

- It is useful in conditions like joint pain and arthritis. . It also improves immune system

- It works on liver, intestines and pancreas also.

The simple ...How to do Utkatasana?step by step

Step by Step ( from yoga jounal)

Stand in Tadasana (tree pose) Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana. .

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Precautions. The Utkatasana should not be performed by those who suffer from low blood pressure, insomnia, or headaches.

Here we go ... I taken from google search ..all do utkanasana in studio yoga class..'round the world..all together ...