Utkatasana

By Kate Tremblay

Salabhasana is quite challenging for those who have a long torso, a stiff front body, and weak back muscles. If this is the case for you, try Utkatasana instead. Like Salabhasana, Utkatasana is an active backbend. It can challenge the back muscles to develop strength, but it does so using gravity, which makes it easier for weaker backs. To come into the pose, stand in Tadasana (Mountain Pose), with your feet parallel and hip width apart. On an inhalation, raise the arms overhead. On an exhalation, bend your knees as if to sit in a chair as you bring your hands to the thighs. To keep your knees safe, be sure they track directly forward in line with the toes. The closer the thighs come to parallel with the floor, the more challenging the pose, both for your legs and your back. Remind yourself to work at 50 percent so you have plenty of space to make subtle adjustments.

On each inhalation, lift the chest away from the thighs, pulling the apex of the curve into the thoracic spine. On each exhalation, gently contract the abdominal muscles, tucking the tailbone under and lengthening the lower back. Stabilize the pose by reaching into the four corners of each foot, most strongly into the inner and outer edges of each heel to encourage length in the lower back.

If your body calls for more opening and a stronger surge of energy, bring your arms straight out in front of you and parallel to the floor. For an even stronger position, reach the arms overhead. Keep adjusting the depth and apex with each position change. When you are ready to come out of the pose, return to Tadasana, releasing your arms down to your sides, and take several breaths.