3. Awkward Pose
Utkatasana
We love the Bikram sequence because we combine yoga with a physical workout. The cardiovascular system is stimulated early in the class with Awkward pose – waking up those legs!
Part I
There are three parts to Awkward pose. The first part works the thighs by holding a deep squat and strengthens the lower back by arching the upper spine backwards.
Try to arch the upper spine and shoulders back like you’re trying to straighten it against a wall, but keep the knees bent, thighs parallel to the floor. Make sure the toes, heels, knees and hands stay six inches apart and keep the shoulders down and away from the ears.
Part II
The second part is about balance, so breath and focus is important. We stand high on the tippiest of tippy toes, and sit down half way, trying to get the thighs parallel to the floor. When you think you’re about to fall, lift your lower belly in and up, press into the big and second toes to lift the heels higher… then engage your abs again to lift up and out of the hips.
Try not to lean forward and stick the bottom back, we want a straight spine with knees, feet and hands six inches apart.
Part III
The third part is about balance and strength. We rise up on the toes just a little, then squeeze the knees and inner thighs together.
The knees bend to lower down to a slooooow count of ten, coming down so low that the hips prop just above the heels. The spine stays straight by engaging the abs, keeping a strong focus, and keeping the arms active.
Benefits
- Hot legs! Awkward pose strengthens and firms the thighs, calves and hips, defining muscles that you never knew existed.
- Increases the flexibility of the hip joints
- Increase blood circulation to the knee and ankle joints, helping to relieve rheumatism, arthritis and gout in the legs
- Strengthens the pelvis and lower back area and helps with slipped discs and lumbago in the lower spine
- Improves core strength
- Improves balance and focus
Don’t Cheat
