How to Use Utkatasana Yoga Pose to Build Leg Strength

Practicing the physical poses, or asana, of yoga can create many health benefits. Although yoga is traditionally not used for exercise, yoga does build leg strength in all standing poses, and this stamina serves us all.In the Ashtanga yoga system as designed by Sri Pattabhi Jois of Mysore, India, the sun salutations prepare yogis for the rigors of standing poses. By practicing these poses six days a week, you can improve balance and poise to temper the pure physical strength. Learn how to practice Utkatasana, Chair or Heron pose, to build the large muscles of the front of the thigh, the quadriceps. Utkatasana also strengthens the back of the thighs, the hamstrings.

Instructions

1. Start in Tadasana, or Mountain Pose, the blueprint pose for all standing poses. Step the inner edges of the feet together and fan the toes to lift the arches of the feet. Set all 10 toes on the mat, extending through the toe bones, metatarsals. Lift the chest and draw the shoulder blades down the back towards the waist.

2. Highlight the inner thighs and draw them back as you draw the back of the buttock flesh towards the heels. As you press evenly into the four corners of each foot, actively contract the front and back of the thighs, quads in front, hamstrings in back. Press the outer hips towards the mid-line of your body to stabilize your pelvis.

3. Proceed into Utkatasana by extending your arms overhead alongside your ears so that your palms touch as you lower the hips so that your knees are bent. It will feel as if you are about to lower your hips into an invisible chair, but your hips hover above it instead.

4. Press through the heels, contract the front, side and back of the thighs as you did in Tadasana. This will require much more physical effort, as your knees are now bent and your arms are extended overhead. This increases the work, as you’ve created a longer lever with the arms.

5. Lift evenly through all four corners of the waist as you keep the chest well lifted and draw the shoulder blades down the back. If your upper back is simply too tight to do this, separate your hands shoulders-width distance apart so that the palms face each other. Lower your gaze to the floor so that the back of your neck remains long and the chin is lowered towards your throat.

6. Emphasize the work of the legs by drawing the weight into the heels and shifting the shins back. Imagine that you had a single sheet of paper in between the knees that you did not want to drop. This image helps activate the side hips, gluteus medius, to protect the lower back. Remain for 20 to 30 seconds. Exhale and press to come up to standing to exit the pose. Repeat 2 or 3 more times. Rest.

Tips & Warnings

• Do not practice Utkatasana if you are pregnant, have hypertension or have any injuries to your ankles, knees, low back or neck.