If you’re looking to improve your legs, the yoga pose uttanasana (also spelled utthanasana or called squat and rise pose or frog pose) is for you. Although this particular pose isn’t difficult, you should always check with your doctor before starting a new exercise regime.
WARNING: Pregnant women should not go lower than 30 cm (1 foot) off the floor after their third month of pregnancy. Women who suffer from prolapse of the uterus should not practice the uttanasana pose at all.
Yoga Pose Utthanasana – Steps
Here are the steps to get in the uttanasana pose.
- 1. Stand on your yoga mat with your feet about 1 meter (3 feet) apart. Point your toes outward.
- 2. Lace your fingers in front of you and let your arms and hands hang loose and relaxed.
- 3. Keeping your back straight, slowly bend the knees and lower your buttocks so you look like a frog.
Note: Your knees should be in line with your toes. Exhale.
- 4. Inhale as you straighten your knees and return to the standing position.
Yoga Pose Uttanasana – Variation
Instead of going from standing all the way down to the “frog” position, you can gradually increase your range and return to the standing position in between each increment. Here’s an example.
- 1. Stand on your yoga mat with your feet about 1 meter (3 feet) apart and your toes pointing outward.
- 2. Lace your fingers and let your arms and hands hang loosely in front of you.
- 3. Slowly bend the knees and lower your buttocks by about 30 cm (1 foot) as you exhale and while keeping your back straight.
- 4. Breathe in as you straighten your knees and return to the standing position.
- 5. Still focusing on keeping your back straight, slowly bend the knees again and lower your buttocks by about 45 cm (1.5 foot) this time, as you exhale.
- 6. Inhale as you straighten your knees and return to the standing position.
- 7. Keep your back straight and slowly bend the knees and lower your buttocks to about 30 cm (1 foot) from the floor as you exhale.
- 8. Inhale as you straighten your knees and return to the standing position.
- 9. Once again, keep your back straight and slowly bend your knees and lower your buttocks as close to the floor as possible as you exhale.
By practicing this variation of the yoga pose uttanasana, you will strengthen your back muscles, your pelvis and uterus. Your legs (thighs, knees and ankles) will also benefit from regular practice of this asana.
Learn more about poses other than yoga pose uttanasana right here.