Utkata Konasana

A wide-legged squat with the toes turned outward and knees tracking over the toes, arms often held at shoulder height with elbows bent. Builds strength in the legs and opens the hips while cultivating a sense of power and grounding.

Alignment Cues

• 1.Step the feet wide apart, toes turned out 45 degrees
• 2.Bend the knees deeply, tracking knees over the middle toes
• 3.Sink the hips down toward knee level
• 4.Lengthen the tailbone toward the floor
• 5.Lift through the crown of the head, keeping the spine vertical

Benefits

• +Strengthens the quadriceps, glutes, and inner thighs
• +Opens the hips and groin
• +Tones the core and pelvic floor
• +Builds heat and endurance
• +Stimulates the Svadhisthana (Sacral) chakra