Learn the Squat and Rise Pose - Utthanasana

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Improve your grasp over the Squat and Rise Pose, Utthanasana.

This series of educational videos will help unravel the basic techniques of Yoga.
Continue watching the next video to learn the Triangle Pose.

This pose strengthens the legs, back and pelvic floor, as well as the uterus.
However, the techniques described in this series are not meant to be prescriptive.
Consult your physician before trying them out.

Sitar by Shri Basab Sen

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In this video, you will learn the Squat and Rise Pose, also known as utthanasana.

Stand erect with your feet a little more than shoulder width apart.

Point the toes outwards.

Interlock the fingers of your hands and hang them loosely in front of you.

With your spine held straight, bend your knees outward, in alignment with your toes.

Exhale and lower your buttocks till your hands are hanging at the level of your thighs.

Now, inhale and straighten your knees, returning to the upright position.

Once again, inhale and bend the knees, this time, descending till your clasped hands reach the level of your knees.

Exhale and return to the upright position.

For the third time, inhale and lower the buttocks so that your hands are at the level of your calves or as close to the floor as possible.

Stay in the position for a few seconds before you exhale and return to the upright position to relax.

This pose strengthens the legs, back and pelvic floor, as well as the uterus.

It also regulates breathing and is beneficial for menstrual problems.

You have now learnt Utthanasana, the squat and rise pose.

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