Utthanasan (Squat and Rise Pose)

Procedure 

• 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.

Awareness

• 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

Benefits

• 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.

Contraindications

• Women with prolapse of the uterus should avoid it.  It should not be practiced after the first pregnancy trimester.