Featured Pose: Powerful Pose (Utkatasana)

by Baxter and Nina

In his post “Come On, Stand Up, Get Outta that Chair!” (see here), Baxter recommended that Powerful pose (Utkatasana) was one of the most helpful poses for maintaining the ability to move with ease from sitting to standing. And in Shari Ser's workshop on yoga and balance that Nina attended, Shari recommended Powerful pose for balance because it strengthens the thighs and the muscles around the knees (see an interview with Shari here). In addition to improving balance and building leg strength, Powerful pose also opens the upper back and shoulders, as well as strengthening the arms. And the variations described below make this pose accessible to almost anyone.

Powerful Pose (Utkatasana)

Baxter prescribes Powerful pose for:

• improving knee strength and patella tracking
• recovering from illness that resulted in fatigue and weakness (helps you reclaims leg strength)
• preparing for intense physical activity, such as skiing and hiking
• improving balance when you can’t balance on one foot or building leg strength to maintain balance
• improving shoulder mobility

General Instructions:Stand with your feet parallel to each other and hips-distance apart, with your hands on your hips. Keeping your thighs parallel, slowly bend your knees directly forward until your knees are either in line with your toes or just past them. Make sure that your heels do not come off the floor. Tip your hips slightly forward so your torso leans forward over your legs but keep your back elongated (in the same alignment as in Mountain pose).

Now inhale and raise your arms forward and up. If your shoulders are tight, keep your arms parallel to the floor. If your shoulders are more flexible, keep your arms in line with your ears, as shown in the drawing above. To come out of the pose, release your arms, then straighten your legs.

Recommended Timing:30 seconds (6 to 8 breaths) for beginners, working up to 1 minute (12 to 16 breaths).

Some Helpful Variations:

1. To strengthen the muscles of your inner thighs and around your knees (muscles that are weak in many people), use a block between your knees. Use the narrow side of the block (and step your feet a bit closer if necessary)

2. If the full pose is too difficult for you but you wish to practice in the middle of the room, you can bend your knees only slightly, keep your back vertical, and place your hands on your knees.

3. If you have balance issues or are weak, you can work at the wall. Start with your buttocks on the wall but your feet about six inches away from it.

4. If you want focus on strengthening for your thighs and knees, work at a wall as above, but allow yourself to drop lower in the pose. Intense!

If you’d like to see a video that shows how to do this pose, here is a link: