How to practice it: To perform Utkatasana - Variation stand upright with feet together and hands by your side. Let your mind and body be calm. Plant your feet firmly on the ground. Let the body weight be equally distributed on both legs. Let your back be straight. Squat slowly. Raise the heels of both feet in such a way that the entire body is balanced on your toes. Ensure that the thighs are horizontal, spine is straight and knees are pointing forward. Raise your arms, bending them and joining your palms at the chest level (near the heart chakra) in namaste pose. In the same pose, the hands should be pressed together, palms touching and fingers pointing upwards, thumbs should be close to the chest. Concentrate on the area between your eyebrows. This point is also known as the third eye (ajna chakra). Breathe rhythmically and stay in the pose for 20 - 30 seconds. Relax and repeat the pose three to four times.
This pose helps you enhance concentration, inner focus and sense of balance. It also strengthens thighs and spine, stretches the toes, tones the calf muscles, stretches shoulders and chest. The pose also massages the abdominal organs thereby improving digestion. It also stimulates the diaphragm and heart. This helps you in improving your posture, strengthens the knees and ankle joints. It strengths the lower body and also reduces flat feet. Joining of hands together increases the flow of divine love.
Caution Practitioners with knee and ankle concerns should go slower while performing this asana.