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Utkata Konasana(Goddess pose) warms and energises the whole body, particularly the lower body. It strengthens the legs, glutes, calves, ankles and spine; and stretches the inner groin, inner legs and chest. After incorporating it into your practice you will feel a lovely freedom of movement.

Watch full Tutorial on my YouTube channel????
https://youtu.be/MjB_tLx7yX8


How to do Utkata Konasana?

1.From a standing position with the feet 3 feet apart, bend the elbows at shoulder height Turn the feet out 45 degrees and as you exhale bend the knees over the toes squatting down.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the side.


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