Utkatasana Advanced

Last updated: December 21, 2023

What Does Utkatasana Advanced Mean?

Utkatasana advanced is an intermediate yoga posture in the form of a high wide squat. The term comes from the Sanskrit, utkata, meaning “intense,” “spacious,” “gigantic” or “furious”; and asana, which means “posture” or “pose.”

In this pose, the legs are spread apart with the toes pointing to the sides, then the yogi squats with the thighs parallel to the ground. The hands typically take anjali mudra (prayer position) in front of the chest.

In English, it is known as Buddhist stupa pose or chair pose advanced.

Utkatasana Advanced


Yogapedia Explains Utkatasana Advanced

As a challenging variation of utkatasana, it requires more balance, flexibility and focus. Utkatasana advanced is also considered a variation of utkata konasana (intense angle pose).

In addition to its physical benefits, utkatasana advanced is believed to balance the svadisthana (spleen or sacral) chakra, which is associated with creativity and sexuality. When the svadisthana is balanced, it stimulates feelings of joy, pleasure and abundance, and has the power to transform. Utkatasana advanced also boosts confidence and improves focus.

Several alternate hand positions are used in utkatasana. In one, the arms extend to the sky with the palms touching overhead. In another, the arms form a mirror image of the legs – raised with the elbows bent at 90 degrees, the upper arms parallel to the ground and the palms facing forward.

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Related Question
Why do yogis squat?

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