Yoga Journal

TAKE A SEAT

Source: LENGTHEN THROUGH THE WAISTDROP THE BUTTOCKS TOWARD THE FLOORKEEP KNEES IN LINE WITH TOES

benefits

Massages abdominal organs, including the liver and kidneys

Stretches the shoulders

Strengthens the back

Tones abdominal muscles

contraindications

Lower-back or neck injuries

High or low blood pressure

Migraine or insomnia

Here is a one-pose wonder.

Utkatasana is sometimes translated as Fierce Seat or Powerful Pose. The asana looks fairly straightforward and simple—you bend the knees as if preparing to sit yourself down and relax. But rather than let you cuddle in a recliner, Utkatasana asks you to support yourself in a standing squat. This action engages the muscles of your legs and back—and is arguably the single best movement for strengthening these areas. Squats

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