There are so many great benefits to Awkward Pose. Toned and shapely legs, relief from rheumatism and arthritis in the legs, aligned skeletal system, sciatica relief, flexibility in the toes and ankles, and relief from menstrual cramping!
There are three parts to Utkatasana, or Awkard Pose. Today we'll be exploring the first part.
Separate your feet so they are shoulder-width apart or about 6 inches between them. (The best way to measure this is to bend
down with both fists side-by-side between your feet.)
Throughout the posture, your heels stay behind the toes invisible
in the front mirror. Heels do not turn in or out but remain in perfect
alignment, so they make a perfect "number 11".
Extend your arms out and hold them up shoulder height for the
duration of the pose, never dropping them. Engage your triceps as hard as you can as you straighten your arms out in front of you,
extending from your shoulders to the tips of your fingers.
Breathe out on
the way down and in on the way up.
Maintaining a straight back and keeping the abdominals tight, begin to sit deep, bending the knees as if you're going to sit in a
chair directly behind you. Push your booty back, waaaay back. Imagine you're going to fall backwards. Push your heels into the ground while keeping your toes on the ground.