Hot Yoga Pose Forums > Chapter: Utkatasana
Utkatasana is great. Since we focused on locking the arms this week. I found it enjoyable. One thing you don't have to worry about. Just lock your arms and enjoy the rest of it. I remember I figured it out quite early at the beginning. Just lock them and forget about :). You have plenty to work on during the pose.
Alfia
The second part of this pose seems to be getting me... I do fall out of the second half but that doesn't mean that i don't jump rt back in. Im looking forward to using the the advise Rhonda gave me which it bring the weight into the big toes. And I have not had problems holding my arms up but she also mentioned bringing them back and locking out through the rotator cuff. Anything that makes this awkward pose easier I am ready to try.
Becky
I sometimes feel we are setting our students up for a hard time by calling this one Awkward Pose, Becky! Remember to try concentrating the weight not just into the big toes but specifically, into the inner edges of those big toes. If you touch that part of your big toe, you will see it is quite solid and calloused - perfect for balancing upon!
Rhonda Uretzky, E-RYT
The big toes really are great for balancing on. It is like finding the sweet spot in the pose. When I find that almost curling and pressing point on ball of my foot and big toe, I find stability. Locking my arms plays a huge role too. It is interesting to me that an easy solution to the pain and discomfort would be to drop the arms, but pulling and locking the arms out gives a similar sense of relief.
I connect it to horseback riding. When horses are going too fast, my students just want to pull; but in reality the more energetic a horse is the more leg they need to be ridden with. The leg with riding horses is like the stabilizing pressure that leads to balance and relief in this pose as well.
Brittany Yard
I love how you can see the correlation to horseback riding, Brittany: in both Utkatasana and rising, more is the answer. Applying more in the direction of your wanted results is always the answer: more alignment gnment that is!
Rhonda Uretzky, E-RYT
I enjoy the three steps of Utkatasana very much. Rhonda's note about the base of the spine that holds the Life Nerve and that stretching it can lengthen your life, is very interesting...but still I wander why it's called "Awkward pose"? I don't really find anything awkward about it.
The second part is ballet class for me, similar rules that I practice every day.
Part Three (if any part seems awkward, it might be this). I love thinking about squeezing my knees together and sliding down the back wall. These are what gets me through this part. I'm glad that we don't practice what the book says about "bouncing". I would never encourage that.
Dani
Haha Dani, I agree - I have often thought to find another Sanskrit translation for Awkward Pose because it feels wonderful for me too. I think when you get down low enough to feel that you really are sitting in that chair at the back of the room, the balance is there and the stretching feels awesome. I love the en-pointe ballerina feeling of part 2 as well (I wear stilettos so I just imagine myself in my best Manolos)
Bouncing is a no-no....its something I did as a high school cheerleader (we called it bopping) and we practiced by bopping 100 times a day. Thank goodness we were all 16 and 17 years old and I didn't any knee damage.
Rhonda Uretzky, E-RYT
Yey, I agree with Dani, that it's not much of an awkward pose. I've come to like this pose. I love how I have experienced more strengrh is my thighs.
Lisa O'Rourke
I have a big question about this pose that I've been meaning to ask. First of all, I love it. I think it really does re-shape your legs; mine feel so strong lately and I think this pose really helps me build that foundation for other poses. I agree with Lisa and Dani- I don't feel awkward in it for the most part EXCEPT:
In the second part, when we lift the toes up, I have a hard time making my feet parallel to the ground. I have an old injury in my right foot (hard to explain here, but the cartilage/ bone connecting the toe and foot in one joint is dead and can be pretty painful) When I lift the toes up that high, it feels like I'm right at that spot, but I feel like there's a way to get my toes higher and not be on that joint. I should just be on the big toes, no?
Chrissy Graziano
Lisa, I love this pose too...does it feel like you're sitting in a chair yet? To me it's the closest thing to levitating - this and Poorna Salabhasana which feels like flying to me
Rhonda Uretzky, E-RYT
Chrissy you'll have to show me that weak spot.
Ideally you want to roll the weight from the pinky toes to the inner edges of the big toes and balance there as you raise the heels higher and higher
Eventually you will push into the top edges of the big toes and the backs of the feel will be at an angle beyond perpendicular.
Lets see where that weak joint is and I'll be able to show you what to focus on...
Rhonda Uretzky, E-RYT
I have not, yet.
Lisa O'Rourke
Rhonda, that would be great!
I think with this pose I'll want to see someone do it correctly, because I'm torn a little bit between stretching the tailbone back and sitting into the chair, but also keeping the chest up- I think that's one of the cool ways you pull yourself in opposite directions in this pose. But when I look at pictures of people in utkatasana, even the picture in the Master Class book that you pointed out, Rhonda, sometimes it looks like they're sitting up straight and sometimes the tailbone is stretched back further. Maybe seeing someone sitting just right will help me focus exactly where I should be in this one
Chrissy Graziano
Where you should be, Chrissy, is stretching that tailbone back as far as you can more and more all the time. Yes, the photo in the Master book (the one that begins the section on Utktasana) doesnt look as if this person is stretching back much...but for all we know that may be his maximum stretch for now. I always tell students not to judge who is "working hardest" but judging who is going deepest into a pose: sometimes the person giving her all in this moment is the one laying down in Savasana.
So yes, stretch that tailbone! Notice that we only talk about lifting the chest at the very end of the pose...so you can truly feel that you have found that chair.
Rhonda Uretzky, E-RYT
I am looking forward to feeling that levitation feeling. I am able to almost get to thighs parallel. This is an empowering pose, I love it!
Lisa O'Rourke
Sit deeper, stretch harder.. there's a throne way behind you and you when you seat yourself in it you will feel a regal sense of empowerment as you float in mid air someplace between contentment and bliss
Can you sit in in a throne at the back wall when you are way up in the front row?
You can do anything...this is yoga
Rhonda Uretzky, E-RYT
I really like this pose, especially first part sitting back with arms stretching forward, the counterbalance. Working on strengthening ability to stand on tips of toes, with pinky toes to inner edges of big toes. š
amy
Amy, for me this pose has evolved so much. I used to love the first part too. But now I love the second part the most. In the beginning I couldnāt even get on to my tippy toes. It would frustrate the hell out of me and part three forget about it. This pose for so long was my dread. Now since Iāve been practicing and learning to never dread a pose I rather welcome this one. Now the second part is my favorite it feels so amazing to see the growth of now being able to support myself and lower down on those tip toes. My current point of focus is getting my butt down and thighs more parallel in part one. I liked the tip about pushing my knees forward more. Iāve been hearing Rhonda make this cue more often and I find itās been helping.
Stephanie
As a runner I truly like this pose because it has definitely reshaped and helped strengthened my legs even more. As always the set up is key in this pose when the stomach muscles are in and contracted & the arms up locked. I agree with Tina & the author Raiz, that the ārecommitmentā of the arms help to stay mindful for a strong pose from the set up to the exit.
Iāve realized for me, the extensor muscles around my feet and ankles have helped me not feel fatigued or ache as much during standing and running.
Holding thie first part of this pose does feel like I am sitting in a throne as Rhonda mentioned, in deep contentment:) a ha....
maria
Amy, Stephanie and Maria - love all your minor miracles and AHA moments! Yes, it truly does feeling like you're sitting on a support, Maria and I love (and am adopting) the Throne visual vs just any old chair! Stephanie the key is any pose is to ignore frustration - if you have nothing to achieve there is nothing to be impatient about thus no reason for frustration which always just means holding yourself up to some arbitrary standard ( it may be self-imposed but unreal nevertheless.)
Recommit is really a beautiful word, Maria....I love it to. Its like having a choice to remember why you're doing this (it feels so good!) and choose it again.
And Amy: no more working...plurking! This is especially relevant in the poses themselves. Its all play, nothing serious going on here!
Rhonda Uretzky, E-RYT
I agree with Maria. One of my favorite things about this pose is the strengthening of the feet. It is amazing how my balance has improved over the last few years. I notice it so much with hiking or walking the uneven surface of my yard. It is really apace I continue to feel the slight improvements.
Jeanne
I think my favorite part is 3. (Used to be two Stephanie ). Following the ques to really squeeze the knees and thighs is such good work. I feel the power and I feel it becoming easier. I have been nursing a bad knee for some time and I know this pose has been key in my improvements.
Jeanne
Utkatasana the shaking legs, the hips to heels.... Knowing every shake builds strength, I used to hate it, now I like it, but my favorite feeling is when I get the spinal alignment just right and I can feel my spinal extenders (erector spinae?) engage and it just feels like an awesome stretch in my back. Finding joy in small movements and changes.
Paula
There is so much joy available in the nuances of every asana, Paula! The shaking legs can even be joyful - think of it this way: sometimes it is easier for to shake something to loosen it up. That is what is happening in your legs: shaking out the old resistance and making way for greater strength and ease! Stretching in the back - and everyplace in the body - always feels like freedom - its why everyone wants to be flexible!
Rhonda Uretzky, E-RYT
it doesn't happen always, but lately i have really been loving the 2nd part of the pose, balancing way up on my big toes. i love seeing myself in the mirror like this, super determined and strong. my legs start to shake like crazy but i know thats ok because im building new strength. i cant wait for when it looks like im levitating off the ground!