Hot Yoga Pose Forums > Chapter: Utkatasana
I try to think of my knees as magnets during the third part of this pose... Like they are never coming apart. I usually just focus straight in the mirror like I'm a zombie or something. And when life gets rough I call it a Ukatasana moment. Get it?
AlexandriaS
I like the visual of magnets! I find that after keeping my knees six inches apart for so long, it's relief to bring them together. And the more I do the pose, I can see the tone in my upper thigh - so sexy!
My question is about the second part and making the thighs parallel to the floor. In the first part, we have a weight and counter weight in the tailbone and arms. However, when our feet are perpendicular, there really isn't any counter weight and in my minds eye, I can just see my toes snapping off as I lower my thighs parallel. This is holding me back in my pose and I'd like to get over this. Any suggestions for getting parallel thighs in the second part?
KristinaS
In the 2nd part I find that I can sometimes go down quite far without my knees quivering.
Now I try to exaggerate tucking my tailbone down. This immediately affects weight distribution in my toes, and gets my thighs shaking while lengthening the lower spine.
3rd part we never call for 'the bounce' - is the reason to simply hold the 'highest point'/back lengthening as long as possible?
Also I've noted in the book how you're then suppose to lift back UP from this higher point, whereas I always returned to sitting on my hips before ascending.
Good to know!
Melina
I've noticed in Utkatasana that I have to continually reengage my arms. It was helpful to read that few people can lock the arms for the entire 2 minutes. I've also noticed that in my ascent, I sometimes neglect focus on a strong inhale drawing in the abdomen and engaging the core muscles and starting the ascent on the exhale.
Mallory Maier
Melina you oint actually have to sit the hips to heels at all in the third part descent; you can tip the knees down and lower yourself to just-hovering over the heels. Feels very strong and when you can already sit hips to heels, this is an appropriate advancement
Rhonda Uretzky, E-RYT
Aimee I do have my arms locked the entire two minutes ; once you feel the secret of the locked limbs it feels so strong you never want to let up... Until it's time to let the pose go. Shoulders down, shoulders back, fingertips pulling forward: the equal and opposite tensions create balance which feels peaceful and powerful, the paradox of yoga
Rhonda Uretzky, E-RYT
Aimee, you can definitely build up to locked arms every time. Every pose where arms are out or overhead, they should be locked. Try approaching a class where the goal is to lock those arms in every pose (it's crazy difficult at first esp during that standing series). The key is to lock your arms right after savasanas and when you inhale the arms out or up they are already locked--keep them locked. You will build enormous strength from this, not to mention more graceful and beautiful poses. And you will have one less thing nagging you during Ardha chandrasana!
Laura
I am constantly challenged during part 2 of Utkatasana (not that the other parts aren't hard!). My legs are shaking and I struggle with balance. I liked the tip in the book about how to improve balance and try it out by starting on a chair, raise your heels then lean the weight forward. I definitely want to try this and see if it helps me improve!
HeatherS
Having the goal of trying to keep the arms locked in every pose is difficult but like Laura said, is building strength. I can feel the difference just from the added effort plus it is starting to become automatic. I think it says it in the ebook, that locking out is one of the secrets for power in your poses.
The part that gave me a realization/ dilemma is actually in the script where it says in part 3 to sit on your heels. I dont think I've heard that before, I thought the direction was 'hover'.
KimA
I love utkatasana, especially part 2. I think it is because we are so high up on our toes that it reminds me of my dancing days:) I love the thighs shaking and the strength I feel in my legs but for me the more they shake the cramps in my arches start. I believe it is because as my thighs shake I change the weight distribution in my feet there by inviting the cramping. This is something I have consciously been trying to work on. One day soon I will be at the point where I can go high on the toes with thighs parallel and no cramping
GabbyL
Kim, we start by sitting on the heels. The hovering comes next: when you can tip the knees forward, the hips will lighten on the heels and you can lift from there. Many people have tight hips and knees and must learn to ease the hips onto the heels first. And hovering is only good when the knees are pointed downward, to ease the pull on the lower back. So - everything in steps.
Rhonda Uretzky, E-RYT
Gabby, cramping anywhere is mostly the result of dehydration - drink more water! My teacher used to remind us that shaking was one way the body "shook off" its tightness and allowed for you to have a breakthrough to a new level of movement. The legs shake a lot in Utkatasana as they thighs gain new strength and a surety!
Rhonda Uretzky, E-RYT
Today I changed how I practice Utkatasana. I tried to follow our script instead of the way I have been doing it. I have never heard "sit on the heels" , but I def have the tight hips and knees. It felt much better this way!!!! It felt easier coming up at the end this way. At least on the first set. I suppose that hovering the entire time causes a strain on the hips which makes it harder to come up with a flat back at the end..?
KimA
Nice noticing, Kim. Yes, many people experience tight hips and knees and have a challenge getting all the way down, hips on heels, so we start with this cue for the first set and even the second if the student is till unable - we even instruct them to use the hands beside them if needed to lower the hips all the way. Later in the cues for hips hovering, the knees must stay pointed downward to avoid stressing the lower back.
Once you are more advanced it is entirely possible and feels great to hover and not touch hips to heels at all - but you MUST be pointing the knees down on your downward glide to keep the lower back relieved all the way down.
Always be certain that your hips can make it all the way to your heels to know that you are open in the knees and hips, and no hovering with your knees pointed straight ahead in the mirror
Thanks for a second post on Utkatasana this week - nicely done
Rhonda Uretzky, E-RYT
In the set up of Utkatasana, is there a reason why the RIGHT foot steps out 6 inches and not the left?
Part 1: Re-commit arms (there's that word again from mondays coaching call!)"Lengthen and straighten the arms" is to me an isometric contraction. Where the muscles are so tight but you have no movement in the joints. This is an amazing why to engage and strenghten the muscles! My arms are so fatigued after this pose!
part 2: As soon as i push the weight into my toes and my tailbone down i can feel my quad muscles burning so much more! Its an AHA moment when i realize "oh yeah! this is what its suppose to feel like" Having the correct alignment and positioning is key. Just that small adjustment from sticking the tailbone out in part 1 to down in part 2 makes a world of a difference.
part 3: squeezing the thighs makes it easier for me to hold this pose and when i tuck my tailbone down i can feel it throughout my entire legs!
TinaA
No one has ever asked this question, Tina - about stepping to the right - but there is an answer. Energetically speaking, the direction "right" has a pull towards that which is natural, stable. The left has always been associated with darker energy (in Italian, the word for left is sinistra - sinister). It's not as superstitious as all that and it is not that left handed people are the devil - although this was a common misunderstanding - there is just a difference in the energy of right and left . Left is considered "unbalanced" while right is "grounded" but consider that to move, grow and change takes a moment of being "unbalanced" from what is. We even use it in describing political affiliations - the left is unconventional while the right is ultra-conservative. In yogic terms left and right are not judgements, just a recognition of the different "feel" to the energies. So - we step into groundedness.
Rhonda Uretzky, E-RYT
I love the way it starts. You measure two inches. It is kind of a first stretch for me. Then lock your arms and they find their place. Once they are in the right place, it is easy to hold them. Actually, you stop holding them. They are just there. Lean way into the back heels and go. Because the muscles are strong enough now, it feels so awesome to go into the pose right away. The pose is such a focused pose that all see is my eyes and then I smile.
Alfia
The next phase for me is the tailbone when you stretch back. I feel almost funky feeling. Based on some comments above, I realize that I reach to my Life Nerve. No more funky feeling for me. Now I am very happy I am reaching to my Life Nerve. It is amazing.
Alfia
When I just starting doing the pose and when we would go to the next phase by pressing the knees together and descending into the pose, I found it so hard to hold your core. Then breathing came to the rescue. It is interesting that you find this solutions intuitively. The body does not say I can't, the body knows how to tap into limitless resources - breathing=air. Once I discovered that I felt amazing in the pose gliding down and up building beautiful core muscles.
Alfia
The best part of Utkatasana is standing on your toes "Stiletto Girl":)!I love it. It shapes your legs so amazingly hot!!! The more you do, the better you are at it. I was surprised to find so much strengths in my toes. I did not know what I would need it but it is a good feeling to experience and the results are amazingly beautiful legs and the feeling of satisfaction - the key is keep breathing and look into your own eyes with a smile.
Alfia
Smiling supports everything Alfia.
Actually the two fists are six inches, I think thats what you mean. And yes, breathing is your lifeline in this pose and every pose....and life
Rhonda Uretzky, E-RYT
Wow Rhonda what a great explanation! in every studio i've even taken hot yoga its always to the right and I knew there had to be reasoning behind it!
How about toe stand? In other studio's I've always heard the teachers say "bring the left hand up to pray first, then the right" but Gabrielle dosent mention this in the master class book.
TinaA
Never heard that one before, tina - but I have heard, "Bring your hands together like you're praying for the end of this pose!"
Rhonda Uretzky, E-RYT
Squeezing the knees and thighs together in the third part of this pose is key for me. I often get them to a place where I believe I've squeezed enough, and then I quickly forget about it. But this leaves me stranded when I'm lowering down into the pose and my knees and thighs are not holding me up enough to slowly sink onto my heels. Same goes for coming out of this one - without squeezing as hard as I can, I have great difficulty coming out of this pose.
But when I practiced squeezing hard and continuing that pressure throughout the third segment of Utkatasana, I found an amazing release upon reaching Savasana. Such an amazing feeling in my iliopsoas and glutes and inner thighs. That's the trick! Gotta keep paying attention to the script our teachers tell us, because that script if flawless!!
Grace
This is probably called Awkward Pose because sticking your butt out can be a bit awkward....but then I learned that the base of the spine holds the Life Nerve and that stretching it can lengthen your life. No more awkward moments for me in this pose, I just go for it. What parts of this pose or this chapter gave you realizations or dilemmas?