Utkatasana (fierce pose)

This pose strengthens the back and abdominal muscles and opens the muscles of the buttocks. In Utkatasana the diaphragm is lifted, giving a gentle massage to the heart. The shins gain resilience, and the ankles and knees become flexible. One learns calm perseverance from practicing this pose:

Stand evenly with both feet together.

Stretch the arms up. Keeping them straight, join the palms.

Bend the knees evenly; work to bring the thighs parallel to the floor.

Do not jackknife forward; instead, maintain the lift in the chest and keep the trunk erect.

Press your feet down and return to standing upright.

As with all of the poses, work to keep your breath even and your eyes and facial muscles soft. Use this to gauge your progress in the pose. Try to remain in the moment without being drawn into the play of the mind or emotions.

MANOA YOGA CENTER
Shelley Choy demonstrates Utkata-sana, the fierce pose.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.