Goddess - Utkata Konasana

Try out this Asana with me?, Health Challenge Invite. Utka?a Ko??sana

STEPS :

1. Place hands on your hips and step the feet out wide.
2. Turn your toes out so that they point to the corners of your mat.
3. Exhale as you bend your knees and squat downward toward your mat. (the movement is down not back).
4. Tuck your tailbone slightly and draw your thighs back.
5. Work to bring your thighs parallel to the floor.
6. Keep knees over ankles.
7. Relax the shoulders and keep a long neck and spine.
8. Hands and arms can take many different positions: bending at elbows with palms ups, take a mudra (hand gesture), or even dance around!
9. Hold the posture for a few minutes or for 5-10 deep breaths.
10. To release, press down firmly into the ground and on an exhale slowly straighten the legs as you rise up.

Benefits

• Strengthen and tone the entire lower body: thighs, glutes, hips, calves, and ankles.
• Open up the chest and hips.
• Promotes a nice long spine, and strengthens the back muscles.
• Creates balance, focus, and center the mind.
• Brings energy in the body.

Who Can Do

Consult a doctor before beginning an exercise regime.