DETAIL + DEPTH | Next in the sequence toward Utkatasana, we take the pose on the back. What is interesting and challenging about Utkatasana is that it combines both forward fold and backbend aspects: flexion in the pelvis, and spinal extension and shoulder flexion in the upper spine. To do these simultaneously means different parts of the spine are doing different things. To take the pose on the back, place support under the mid/upper thoracic spine, with an even higher support for the head. With the hips down and knees bent, start with the feet flat on the floor. Hold the arms overhead, stay and breathe. (Slide 3) Next continue to approach the final shape of Utkatasana by lifting the feet and pulling the toes up toward the shins. This will engage the hip flexors and tibialis anterior muscles, just as we do in the Standing variation. Optionally, hold a resistance band between the hands and lightly pull the hands apart. Stay and breathe. (Slide 2) Last, place a #coregeousball or a rolled up blanket at the lower abdomen, and pull the legs into the belly. Drop the heels lower than hips, but continue to lift the toes up into the shins. This final supine pose resembles Standing Utkatasana with emphasis on backbending in the upper thoracic. Stay and breathe, then rest. © 2018 Ellen Huang Saltarelli #detailanddepth#alignmentyoga#yogaalignment#Yoga#yogapractice#iyengaryoga#utkatasana #chairpose #fiercepose #yogaforeverybody #bridgepose #propyourpose #yogaprops #propyoga #wallyoga #sidebody (at Highland Park, Los Angeles) https://www.instagram.com/p/BrVRuALhWfY/?utm_source=ig_tumblr_share&igshid=3r7in1a9v9x0
