Awkward Pose - Utkatasana

This strength posture depends on the precise alignment of the feet to deliver the benefits. While in posture, the legs and feet are realigned helping to decrease back-pain. Essentially, the pose works almost like an orthotic. The muscles of the upper body are also profoundly strengthened by the back-bending and positioning of the arms helping with toning.

Awkward pose – waking up those legs!

Part I

There are three parts to Awkward pose. The first part works the thighs by holding a deep squat and strengthens the lower back by arching the upper spine backwards.

Try to arch the upper spine and shoulders back like you’re trying to straighten it against a wall, but keep the knees bent, thighs parallel to the floor. Make sure the toes, heels, knees and hands stay six inches apart and keep the shoulders down and away from the ears.

Part II

The second part is about balance, so breath and focus is important. We stand high on the tippiest of tippy toes, and sit down half way, trying to get the thighs parallel to the floor. When you think you’re about to fall, lift your lower belly in and up, press into the big and second toes to lift the heels higher… then engage your abs again to lift up and out of the hips.

Try not to lean forward and stick the bottom back, we want a straight spine with knees, feet and hands six inches apart.

Part III

The third part is about balance and strength. We rise up on the toes just a little, then squeeze the knees and inner thighs together.

The knees bend to lower down to a slooooow count of ten, coming down so low that the hips prop just above the heels. The spine stays straight by engaging the abs, keeping a strong focus, and keeping the arms active.

Strengthens

Triceps

Deltoids

Abdominal Muscles

Quadriceps

Tones muscles of the legs

Stretches

Ankles

Feet

Toes

Pelvis

Shins

Stimulates

Liver

Spleen

Intestines

Pancreas

Benefits

Helps to realign the legs to prevent lower-back pain

Tones the arms, getting rid fat deposits from under the arms

Helps to align the meniscus in the knee

Reduces flat feet, bunions and bowed legs

Helps with lumbago

Relieves menstrual cramps

Relieves sciatica

Reduces fat under buttocks

Good for arthritic conditions in knees and hips

Relieves joint pain

Helps to release anger and frustration

Helps with chronically cold feet

Awkward from Sara Curry on Vimeo.