Utkat = Intense/Powerful, Asana = Pose/Posture

In the final position, asana looks like a chair and therefore this name. This asana strengthens your legs, upper back, and shoulders, and improves balance and flexibility.

Steps

1. Stand erect with your feet slightly apart/Keep a six inch gap between the knees, feet and hands, make sure all are parallel to the floor.
2. Inhale, stretch your hands to the front with palms facing downwards. Keep your elbows straight.
3. Exhale , bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair. ensure that your knees don’t extend beyond your toes. Keep your weight on your heels, not on your toes. Hold for a few seconds.
4. Inhale slowly comes up. Repeat the same process 2 more times.

Benefits

1. Strengthens your thighs, quads, hamstrings, and calf muscles.
2. Increases hip flexibility and relieves muscular aches and cramps.
3. Increases the circulation to the knees and ankles.
4. Reduces the symptoms of flat feet.
5. Stimulates the heart, diaphragm and abdominal organ. Engage your core.
6. Improves your focus and balance.