Yoga – The Lightening Bolt (Utkatasana)

More Yoga Asanas For Dynamic Vitality:

2. The Lightening Bolt (Utkatasana):
i. Start in Mountain pose. Then breathe in as you raise your arms above your head. Breathe out and bend your knees. They should be no further forward than directly above your toes. Let your body slant naturally forwards, without rounding your back.
ii. Be careful not to let your knees buckle inwards. Extend the arms in line with your torso. Breathe deeply three or four times, feeling the energy of the lightning bolt that your body forms from fingertips to toes. On an outbreath, return to Mountain pose.

3. The Eagle (Garudasana):
i. Stand in Mountain pose and bring your hands into Namaste position. On an inbreath, bend your knees and wrap the right leg around the left, trying to hook your foot behind the ankle. To aid balance, focus your gaze on something still at eye level. Beginners can stay in Mountain pose and do the arm movements only.
ii. Keeping your shoulders relaxed, raise your arms in front of your shoulders on the next inbreath and cross the right elbow over the left. With thumbs at eye level, bring the palms together. Remain still, gazing at the thumbs and breathing normally. Be aware of the feeling of opening and stretching across your upper back; this is also excellent for relieving stiff shoulders.