Utthanasana - Standing from Squatting

Starting Position: Standing

Concentration: on the straight back and leg muscles

Breath: coordinated with the movement

Repetitions: 3 times

Practice: Stand with legs apart, toes pointing outward. Clasp the fingers in front of the body. >Inhale deeply. >Exhaling bend the knees sideways over the toes. The upper body remains straight. >Inhaling stand upright, keeping the back straight.

The exercise is practised in three stages. With the first squatting movement the hands should reach thigh level. With the second, knee level, and with the third, calf level. During the squatting movement the trunk of the body should always remain upright.

Benefits: Especially good for women before childbirth. Beneficial for irregular menstruation or menstrual problems. Stretches and strengthens the muscles of the legs and pelvic floor. The exercise develops stability and regulates the breath.

Caution: The knees should bend outward in alignment with the toes, to help keep the knee stable. If there are problems with the knee, practice the first stage only.

After the third repetition relax in Anandasana.