Yoga Pose Uttanasana

If you're looking to improve your legs, the yoga pose uttanasana (also spelled utthanasana or called squat and rise pose) is for you. Keep in mind that you should always check with your doctor before starting a new exercise regime.

Yoga Pose Utthanasana - Steps

Here are the steps you need to follow to practice the uttanasana pose.

• 1. Stand on your yoga mat with your feet about 1 meter (3 feet) apart. Point your toes outward.
• 2. Lace your fingers in front of you and let your arms and hands hang loosely in front of you.

• 3. Keeping your back straight, slowly bend the knees and lower your buttocks so you look like a frog.
  

  Note: Your knees should be in line with your toes. Exhale.

• 4. Inhale as you straighten your knees and return to the standing position.

Yoga Pose Uttanasana - Variation

Instead of going from standing all the way down to the "frog" yoga position, you can gradually increase the range and return to the standing position in between each increment. Here's an example.

• 7. Keeping your back straight, slowly bend the knees and lower your buttocks to about 30 cm (1 foot) from the floor as you exhale.
• 8. Inhale as you straighten your knees and return to the standing position.
• 9. Keeping your back straight, slowly bend the knees and lower your buttocks as close to the floor as possible as you exhale.

By practicing this variation of the yoga pose uttanasana, you will strengthen your back muscles, your pelvis and uterus. Your legs (thighs, knees and ankles) will also benefit from regular practice of this asana.

WARNING: Pregnant women should not go lower than 30 cm (1 foot) off the floor after their third month of pregnancy. Women who suffer from prolapse of the uterus should not practice the uttanasana pose at all.

Learn more about poses other than yoga pose uttanasana right here.

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