Utkaṭāsana – I

Utkaṭa means "wild" or "frightening" or "above the usual" or "intense" or "gigantic" or "furious" or "heavy". This pose is popularly known as imaginary chair pose.

Technique:

• Stand in Tāḍāsana.
  
• Move the feet one foot apart.
  
• Bring the hands to the shoulder level. Arms parallel to each other. Palms facing downwards.
  
• Breathe out and bend the knees and lower the trunk till thighs are parallel to the floor.
  
• Do not bend forward, but keep the chest as far back as possible.
  
• Stay in this pose for few seconds breathing normally. 
  
• Breathe in and straighten the legs, lower the arms and come back to Tāḍāsana and relax.
  

Benefits:

• The ankles become strong and the leg muscle develop evenly.
  
• This āsana improves the abdominal organs, spine, chest.
  
• This pose removes stiffness in shoulders and corrects any minor deformities in legs