To Strengthen Your Core Body, Strengthen Your Pelvis

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It is quite easy to find the start of Utkatasana for your postures. The key to be successful is to get into proper postures and gradually move your body inwards towards the pelvis. The easy way to reach this point is to stand with your hands on your thighs. With a straight back, drop your lower back.

Begin your forward movement by lowering your head and lifting the tailbone up. Imagine the base of your skull as a fan and gradually widen this fan into a circle. Slowly raise your neck, extend the head out and draw it towards the front.

Sit in a bent position, so that the spine is facing inwards, drawing the legs apart slightly, while keeping the front hip slightly flexed, place the feet about one third of the way up the inner side of the knees. The knee is kept high and rotated at 90 degrees. In this posture, the hip joints should be crossed.

Your stomach wall should be gently turned towards the buttocks. Exhale, maintaining the downward movement of the chest while inhaling through the nose. From the abdomen, draw the navel towards the pubis. Draw the pelvic floor muscles in to your abdominal muscles.

Inhale, the abdominal muscles and hold the breath. Exhale, slowly exhaling. Inhale again and gradually bring the head and spine back into place. Inhale and raise the leg that is on the left side, placing the heel on the ground.

Place your hands on the ground, with a broad stance. Exhale, straighten the spine and hold for a few seconds. Hold for another few seconds and relax. Perform eight to ten repetitions and it can help you attain correct alignment.

Ujrasana is an exercise that strengthen the abdominal muscles, internal organs and helps to expand the spinal column. If you are a victim of chronic headaches, suffering from chronic sciatica or restless leg syndrome, this may be the best solution. Utkatasana is very beneficial for a more energy-packed lifestyle.

To complete Ujrasana, hold a few postures with the arms extended before you, so that you are able to complete the entire pose. Breathe slowly, inhale through the nose and exhale through the mouth. A range of postures are available when you choose to participate in this advanced practice.