Utkatasana Fierce Pose

Foundations of Posture:

Begin in with your feet hips width apart and parallel. Inhale, draw your arms up so they are parallel to the floor, palms down. Root the arms in to the shoulder sockets by hugging the shoulder blades close to the spine all while extending through your fingertips.  You should feel as if you have a fold in your armpit. Engage muscular action in the legs and arms by hugging the muscles to the bone 3-demensionally. Exhale, draw your inner thighs back as you sit back into an imaginary chair - trying to bring the thighs parallel to the ground, while keeping your shins stable and feet firmly planted. Once you have descended as much as possible, tuck the tailbone slightly to alleviate any lower back discomfort. Shift the weight slightly back into the heels so the upper body tries to back up to an imaginary wall behind you. You should feel your upper back arching slightly. As your lower body is pulled downward, your upper body is reaching up through the crown of your head.   Note: Make sure your knees remain hips width apart and feet are parallel through the entire posture. To release: Inhale, press down into your feet and straighten your legs.  Arms release down by your sides.

Yogafamily.com is not liable for any injuries that may occur when trying these poses.  The posture series is meant as a guide to home practice.  It is not for beginners.  Before beginning any physical activity, yogafamily.com advises that you speak with your doctor and take several classes with a certified instructor.