Utkatasana helps the muscles of the arms, legs, and also the heart and the diaphragm.
- Stand in tadasana. Take a deep breath in and extend your arms towards the ceiling while keeping them perpendicular to the floor.
- Keep your hands parallel to each other with palms facing inwards or join the palms.
- Breathe out and bend your knees so that the upper torso forms a right angle with the knees while the thighs should be parallel to the ground. Keep your arms extended.
- Keep your shoulders broad, and try to pull your tailbone towards the ground to achieve a good stretch of the lower back.
- You can be in this pose for 30 seconds to one minute before coming back to normal posture. If you experience distress or pain, come out of the posture.
- Take a deep breath again, straighten your knees, and exhale while bringing your arms back to their normal position.