Utkatasana

Anatomy

Utkatasana, like vrksasana, uses the concept of simultaneous ascent and descent. Several actions within the pose create this effect. Flex the hips to tilt the pelvis forward. Counteract this by engaging the buttocks muscles to tilt the pelvis downward from the back (into retroversion). Press the feet down evenly, beginning at the heels and then spreading the weight across the soles of the feet; squeeze the knees together. You will find this brings stability and balance to the pose. The combination of these actions creates the downward force of the lower body that is felt in Utkatasana. Ascend the upper body by activating the erector spinae and quadratus lumborum to lift the torso. Draw the shoulder blades toward the midline and down the back to open the chest upward. Raise the arms and straighten the elbows. Polish the pose by gently engaging the rectus abdominis to counteract any bulging forward of the ribcage. 

BASIC JOINT POSITIONS  

• The knees flex. 
• The hips adduct and flex. 
• The back extends. 
• The shoulders flex overhead and externally rotate. 
• The elbows extend. 
• The forearms are pronated. 
• The cervical spine extends to tilt the head back.