Utkata means powerful, fierce, uneven. This asana is like sitting on an
imaginary chair.

Technique

Stand in Tadasana (Plate I), stretch the arms straight over the
head and join the palms. (Plate 1 2)

Exhale, bend the knees and lower the trunk till the thighs are parallel
to the floor. (Plate 42)

Do not stoop forward, but keep the chest as far back as possible
and breathe normally.

Stay in the pose for a few seconds, 30 being sufficient. It is difficult
to balance in this pose.

Inhale, straighten the legs (Plate I2), lower the arms, come back to
Tadasana (Plate I) and relax.

Effects

The pose removes stiffness in the shoulders and corrects any minor
deformities in the legs. The ankles become strong and the leg muscles
develop evenly. The diaphragm is lifted up and this gives a gentle
massage to the heart. The abdominal organs and the back are toned,
and the chest is developed by being fully expanded. It is a beneficial
pose for horsemen.