In Sanskrit, “ut” means “raised” and “kata” refers to “hips.” This asana, also a balancing posture, is known as Utkatasana because it keeps the hips raised. (Yoga Mat) & (Dry Fruits)
And Vajrashana Strengthens of body or use it to know the benefits of vajrasana to that our body remains strong and healthy. This strengthens the thigns and our legs become very strong and our running ability increases greatly and also strengthens the toes. Therefore, with this asana our legs become stronger, in which the toes and toes become stronger is found to be.
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Table of Contents
Let’s perform following these Utkatasana steps :
Starting position: Stand erect with both feet firmly on the floor. (Yoga Mat) & (Dry Fruits)
- Create a comfortable distance between your feet, about 8-12 inches.
- Raise both arms in front up to shoulder level, palms facing downward.
- Lift your heels and stand on your toes, then slowly lower yourself into a squatting position.
- Place your hands on your respective knees and hold the position for 5-10 seconds.
Releasing position:
5. While maintaining balance, lower your arms to the floor.
6. Slowly stand erect on your toes again, raising both arms in front up to shoulder level.
7. Lower your heels to the floor. Bring your hands to the sides of your thighs and bring your feet together.
8. Stand erect with both feet firmly planted on the floor.
Remember the following points:
Do’s
- Maintain balance while transitioning into and out of the posture.
- Keep the upper body erect in the final posture.
- Distribute weight onto the hamstring muscles in the final posture.
Don’ts
- Avoid putting body weight on the heels.
- Do not bend forward.
Benefits:
- Enhances mobility in the knee, ankle, and hip joints.
- Strengthens muscles in the legs (hamstrings and calves), arms, biceps, shoulders, pelvis, and lower back.
- Reduces fat around the waist and hips, promoting a more shapely figure and boosting self-esteem.
- Improves digestive system function.
Limitations:
- Individuals experiencing dizziness should avoid practicing this asana.
- Avoid performing the asana if you have pain or stiffness in the knee or ankle joints.
What is the benifits of Vajrasana ?
This is a meditative posture and the only asana that can be practiced immediately after meals(Vajrasana). (Yoga Mat) & (Dry Fruits)
Let’s perform Vajrasana by following these steps:
Starting position: Sit with your legs extended together and hands resting on the ground by your sides. (Yoga Mat)
- Fold your left leg at the knee and place the foot under your left buttock.
- Similarly, fold your right leg and place the foot under your right buttock.
- Position both heels so that the big toes overlap each other.
- Rest your buttocks in the space between your heels.
- Place your hands on your respective knees.
- Keep your spine erect, and either gaze forward or close your eyes. Initially, hold the posture for 10–15 seconds.
Releasing position: (Dry Fruits)
7. To return to the original position, lean slightly to the right, extend your left leg.
- Similarly, extend your right leg and place your hands by your sides. Return to the original position.
Remember the following points:
Do’s
- Keep the spine erect in the final posture.
- Heels should be positioned outside, with the buttocks resting on them.
Don’ts
- Do not bend forward or backward.
Benefits:
- A meditative posture that aids in concentration.
- Improves the digestive system.
- Strengthens the muscles of the thighs and calves.
Limitations:
- Individuals with chronic knee pain should not practice Vajrasana. (Yoga Mat) & (Dry Fruits)
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