Sunday, October 2, 2011

Utthanasan (Squat and Rise Pose)

  • Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
  • Keep a distance of one foot between your feet.
  • Outstretch the hands to the front at the shoulder level and inhale (Radhey).
  • Exhaling (Krishna), slowly bend your knees until the thighs become parallel to the floor (as if you are sitting on an imaginary chair).
  • Maintaining your balance, keep the spine and head as much straight as possible.
  • Be in this position for 15-20 seconds with normal breathing.
  • Inhale (Radhey) while coming up to the standing position.
  • Repeat it up to three times.
  • Lastly, come into Shithil Tadasan (See page no. 25) and relax.
  • On the downward and upward movements of your legs and the breaths synchronized with them
  • On the balance in the final state
  • On mental chanting of the Holy Names “Radhey Krishna” in your breaths
  • Its regular and diligent practice helps strengthen the knees and leg muscles.
  • Utthanasan also strengthens the muscles in the middle of the back, pelvis, and uterus.
  • It tones up both—the thighs and ankles.
  • Women with prolapse of the uterus should avoid it.  It should not be practiced after the first pregnancy trimester.

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