The Sanskrit word “Utkata” means “difficult”. this asana is probably somewhat difficult to practise. Therefore, it is called Utkatasana. In this asana the position of the body is like that of a person sitting on an imaginary chair.

Technique:

1. Stand erect on a blanket or carpet. Put your heels together and spread your toes. Keep your hands on both sides of your waist. Stretch your hands forward with your palms facing the ground. Now bend your knees forward and lower the body. Gradually bring the thighs in line with your knees. The knees and the toes should be parallel with each other. You should feel as if you are sitting in a chair. This is the final stage of this asana.

2. Utkatasana also can be done by keeping the whole weight of the body on the toes as if sitting in a chair.

3. There is yet another method of doing the Utkatasan. Stand on your toes. Keep your hands on the head. Now bend your knees. Sit down slowly while exhaling keeping your
buttocks on the heels. This is the final stage of the third technique. Now inhale, rise slowly and come to the former position.

Benefits:

Persons who do Utkatasana do not suffer from hernia kidney stone. The ankles become strong. The waist is strengthened. It helps cure back ache, sciatica, gout and other diseases.