Utkata means powerful,fierce,uneven.Asana means pose.This asana is like sitting on an imaginary chair.This is the best asana for knee pain.
How to practice :
1.Stand erect and keep the legs parallel to each other with one feet gap. .
2.Stretch your hands at front side ,it should be at shoulder level and the distance between the two hands is equal to the length of the chest.
3.Bend your keens and lower the trunk till the thighs are parallel to the floor.
4.Do not bend the chest forward.The spinal cord should be straight.
5. Breathing should be normal.
6.Stay in this pose for 20-30 seconds.
7. Repeat the same for 2-3 times.
Benefits of this asana:
1.This asana cures the knee pain and the swelling in knees and foot.It helps to relieve the joint pain.
2.It will give a relief for women those who are suffering from menstrual cramping.
3.It removes the stiffness in the shoulders and corrects any minor deformities in the legs.
4.It increase the balance and stability of the body.
5. It will help to tone up the abdominal organs and back.
6. It gives flexibility to the body.
7.It improves the immune system.