Utkata means Force, Power and eagerness or thirst. This asana seems like sitting on an imaginary chair kind of position.

Step & Technique:

A. Stand Erect.

B. Do not bear the weight of the body either on the heels or on the toes, but distribute it
evenly on both.

C. Keep the legs at one foot gap. The both legs must be parallel like railway rails.

D. Stretch your hands at front side.

E. The both hands should be at shoulder level and the distance between the two hands is
equal to the length of the chest.

F. Bend the knees and lower the trunk till the thighs are parallel to the floor.

G. Do not bend forward, but keep the chest back as far as possible.

H. The back bone i.e., the spinal cord should be straight.


Breathing should be normal in the final position. Should not hold the breath. After relaxing this asana, two times deep breathing can be taken.


This asana can be done for 20 to 30 seconds according to the practitioner’s capacity. 1 or 2 times can be done.


The ankles become strong and the leg muscles develop evenly. The abdominal organs and the back are toned. This pose removes stiffness in the shoulders and corrects any minor deformities in the legs.

This asana cures the knee pain and the swelling in the knees and the foot.
This asana gives the 5 km walking effect. So we need not go for walking.