Utkata means powerful, fierce, uneven.  This asana is like sitting on an imaginary chair.

Technique Of Utkatasana :

1. Stand in Tadasana (Plate I), stretch the arms straight over the head and join the palms.  (Plate 12)

2. Exhale, bend the knees and lower the trunk till the thighs are parallel to the floor (Plate 42)

3. Do not stop forward, but keep the chest as far as back as possible and breathe normally.

4. Stay in the pose for a few seconds, 30 being sufficient .  It is difficult to balance in this pose.

5. Inhale, straighten the legs (Plate 12), lower the arms, come back to Tadasana (Plate  I) and relax.

Effects of Utkatasana :

The pose removes stiffness in the shoulders and corrects any minor deformities in the legs. The ankles become strong and the leg muscles develop evenly.  The disphram is lifted up and this gives a gentle massage to the heart.  The abdominal organs and the back are toned, and the chest is developed by being fully expanded.  It is a beneficial pose for horsemen.