Things You'll Need:
- Yoga mat
- Towel
- Comfortable clothes
- An open space
- Flat surface
- Water
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Step 1
Start by standing in Tadasana or Mountain Pose, which is the basic standing pose from which most yoga positions begin. Remember that Tadasana is not just standing; you need to follow the correct steps to be in proper Tadasana pose before proceeding into Utkatasana.
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Step 2
Get into position. While standing in Tadasana, bring your arms straight out in front of you and press your palms together. You may interlock your fingers or keep them pointing straight ahead.
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Step 3
Exhale and squat. Bend your knees and push your butt toward the floor, like you are sitting into a chair. Come down until your thighs are almost parallel to the floor.
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Step 4
Check your positioning. Your feet should be a couple inches apart, in line with your hips. If you cannot keep your heels on the floor while squatting, place a rolled towel or folded mat under them for support. Let your back bend only slightly.
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Step 5
Elongate your back. Firm your shoulder blades down into your back so that they lay flat. Take your tail bone down toward the floor and tuck it down and under. This will help to keep your lower back long.
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Step 6
Reach for the ceiling. From this squatted position, bring your arms up above your head, palms facing each other, and reach them toward the ceiling.
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Step 7
Elongate your neck. Pull your chin back and elongate your neck so that the crown of your head gently rises up toward the ceiling. Do not look up. Keep your eyes focussed straight ahead of you.
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Step 8
Hold the pose for 1 minute. Concentrate on your stretch and flexing your core, back, shoulder and leg muscles while you deeply inhale and exhale.
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Step 9
Come out of the pose. Lower your arms so that they are directly in front of you again. While inhaling, straighten your knees and lifting with your arms and core, stand up. Be careful not to lock your knees. Release your arms and let them fall gently to your sides.
