Utkāṭāsana

Common Variations:

Ardha Utkāṭāsana

Common Modifications

“We can really see the weaknesses of a body when a person is becoming tired. Sometimes we have to bring the body to its limits for physical or psychological weaknesses to appear. This need not take a long time; we just have to put the person in an unusual position.
Someone who can easily sit in Daṇḍāsana, for example, could be asked to lean backward. Someone who can do Utkāṭāsana could be asked to squat with one foot slightly in front of the other, comparing the two sides.
Breathing can also be used. It is possible to save time by asking someone to add special breathing requirements to their Āsana. They will be concerned about these and problems in the body may appear faster. For example repeating Uttānāsana twelve times with a 15″ inhale.”
– TKV Desikachar

“Some standing postures develop the legs, such as Ardha Utkāṭāsana.
This posture is like weight lifting.
Other postures like Vīrabhadrāsana will also help.
The principle is we must bring action to the area of the body we wish to improve.”
– TKV Desikachar Religiousness in Yoga Chapter Seven Page 106-7

– Utkaṭāsana and sequence of movement respecting Prāṇa and Apāna
All these stages of descent are on one long exhalation.
– Lower the backside to the heels whilst keeping the back upright and the arms raised.
– Then stretch the back rounding it towards thighs whilst keeping the arms raised.
– Finally lower the arms to the ground.
All these stages of ascent are on one long inhalation.
– Raise the arms as far as we can keeping hips on the heels.
– Then straighten the back into an upright position.
– Finally lifting the backside off the heels and coming up.
– 108 Postural Practice Pointers

– Utkaṭāsana and Bhāvana of breath and movement
“The slower the breath,
the longer the movement.
The longer the movement,
the stronger the effect.
The stronger the breath,
the slower the movement.
The slower the movement,
the longer the effect.”
– 108 Postural Practice Pointers

– Āsana only Theory Questions
“Compare Ardha Utkāṭāsana and Bhujaṅgāsana
in relation to the following situations:
1. In strengthening neck and arm muscles.
2. Potential stress on the sacroiliac joint.
3. Influencing the digestion.
4. Potential risk on the knees.
5. As a preparation for Dhanurāsana.
6. In helping with flat feet.
7. In improving elimination.
8. In decreasing lower back pain.”
To Download or view this Question as a PDF Study Sheet
– Yoga Practice Planning and Theory Questions – Collected & Collated

Links to Related Posts:

• Glossary of Āsana & Mudrā Practice Techniques
  – Grouped into Standing, Kneeling, Lying, Inverted, Backbend, Seated & Sitting
• Collected Practice Theory Posts on Viniyoga
• Collected Practice Theory Posts on Vinyāsa Krama
• Collected Practice Theory Posts on Pratikriyāsana
• Collected Practice Theory Posts on the Breath
• Collected Practice Theory Posts on Śikṣaṇa
• Collected Practice Theory Posts on Rakṣaṇa
• Collected Practice Theory Posts on Cikitsā
• Collected Practice Theory Posts on Laṅghana
• Collected Practice Theory Posts on Bṛṃhaṇa
• Glossary of Prāṇāyāma & Bandha Practice Techniques
  – Grouped into Primary, Secondary & Ancillary Techniques
• Question to Krishnamacharya – “Can you explain the concept of Vinyāsa and Pratikriyā Āsana?”
• Yoga Postures in Practice – A series on Āsana by Paul Part 1 Samasthiti
• Yoga Postures in Practice – A series on Āsana by Paul Part 2 Tāḍāsana
• Yoga Postures in Practice – A series on Āsana by Paul Part 3 Uttānāsana
• Yoga Postures in Practice – A series on Āsana by Paul Part 4 Utkaṭāsana

–  Last Updated 11th April 2022