Perform the advanced utkatasana or the Buddhist stupa pose to lose weight from your belly, lower back, hips and thighs. It is an excellent asana to tone and strengthen your torso and lower back. Performing this asana will also increase your flexibility and improve balance. This asana requires you to focus and concentrate on the muscles being used and therefore, can improve your concentration as well. However, make sure you keep the contraindications in mind before you start:
- Do not perform this yoga asana if you have arthritis, chronic knee pain or have sprained your ankle. Also, avoid this pose if you have insomnia or a headache.
- Proceed gently with this yoga pose if you have lower back pain or are menstruating.
Steps to perform
- Stand straight on a yoga mat and keep your back erect.
- Inhale and keep your feet wide apart and move your toes outwards.
- Exhale and as you inhale squat down till your thighs are parallel to the floor. Make sure you maintain the axis of your backbone from the tailbone to the crown of your head.
- Then join your palms at the level of your chest.
- Take slow deep breaths and hold this position for 8 to 10 seconds.
- As you exhale slowly, release and come back to the starting position. Do 5-6 repetitions and if you want you can sit down slowly and lie down on your back in shavasana.
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