Druta Utkatasana – Dynamic Energy Pose In Yoga

Druta Utkatasana in yoga also known as the dynamic energy pose is a standing pose mentioned in the series Standing Asanas mentioned in the book “Asana Pranayama Mudra Bandha”. It focuses on stretching and strengthening the muscles. In this article, we will easily and comprehensively learn how to do Druta Utkatasana – Dynamic Energy Pose In Yoga, benefits of Druta Utkatasana – Dynamic Energy Pose In Yoga, precautions, and a note for practitioners.

How to do Druta Utkatasana – Dynamic Energy Pose In Yoga

• Stand erect with both feet together.
• Place the palms together in front of the chest. While inhaling, raise and straighten the arms above the head.
• While exhaling, slowly lower the body, bending the knees.
• Keep the feet and knees together, and the arms straight throughout the practice.

Stage I : 

• Lower the body down about 30 em.
• Straighten the legs and return to the upright position.

Stage 2 : 

• Repeat the practice, lowering the body about half a metre before returning to the upright position.

Stage 3 : 

• Finally, lower the body until the buttocks rest on the floor.
• Inhale, raising to the upright position. Breathing: Exhale while lowering the body.
• Inhale while raising the body.

Sequence

• Beginners should practise only 5 rounds of those stages they can manage comfortably.
• Practise all the stages one after the other only when there is no strain. 

Benefits of doing doing Druta Utkatasana – Dynamic Energy Pose In Yoga

• The muscles of the back and legs are strengthened. 

Precautions while doing Druta Utkatasana – Dynamic Energy Pose In Yoga

• Avoid during pregnancy.
• People with knee problems should prac­tise only the initial stages. Do not strain. Not to be practised by women suffering from prolapse of the uterus.

Practice note

• This asana stretches the ankles, knees and thighs. 
• At first, therefore, it may be necessary to come onto the toes when squatting until the Achilles tendons have become more flexible.