Utkatasana; as name of this asana represents ‘ut’ (raised) and ‘kati’ (waist). This asana is to raise your waist by rising up on the heels, lowering the body down and again rising up. Utkatasana enables great neuromuscular coordination. Awareness heightens and the ability of being focused while performing activities increases.
Stand with your legs together, heels together (you can adjust the distance of the heels slightly to maintain balance) and toes pointing outwards and sidewards. While inhaling, raise your hands to the shoulder level from the front and simultaneously rise on your toes (but not too much). Squat down so that your knees are spread wide apart as you exhale and your hands remain extended at the shoulder level. Remain in this position for six seconds. While inhaling, rise up so that you are on your toes. Exhaling, lower your feet and hands. As a variation to the asana, while keeping your body supported on your toes, raise your heels together, keep your knees wide apart and remain in the position as long as comfortable but not more than a minute.
The benefits of this asana include, Flexibility of your joints increases. The muscles of your legs and pelvis are strengthened. It enhances the balancing capacity of your body. It engages your core muscles.
With regular practice, you could lose weight, especially from your hips. It helps in relieving joint and back pains, develops steadiness of mind and increases focus. Regular practice imparts a sense of balance in the body and great determination to the mind.