Karuna Yoga Vidya Peetham Bangalore

Utkatasana – Mighty Posture

(utkata = mighty or powerful)


  • Come to Tadasana, by keeping legs together and palms beside your thighs.
  • As you inhale raise your arms till your biceps touch ears, palms together finger pointing towards sky, lock your elbow and keep straight, tuck your elbows, open your chest and expand , rib cage lifted up, abdomen in , keep your entire spine extended and lengthen up.
  • Exhale and bend your knees , squatting down until your thighs are parallel to the floor, do not fall forward, move backward let your weight distribute over at lower back , hip joints and thigh muscles. Breathing normally at your nose, slow, even, and long breathing.
  • Stay in this posture for 10 to 30 seconds or till you fill comfortable, do not exert or overstrain your body, always listen to your body.
  • Along exhalation bring arms beside your thighs, and inhale straightens your knees. Again come back to Tadasana and relax.


  • Strengthens shoulders and open the chest.
  • Strengthens and tones the ankles, thighs, calves, and spine
  • Activate and optimize the efficiency of abdominal organs, diaphragm, and heart.
  • Reduces flat feet.




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