oot-kah-TAHS-uh-nuh
A heating standing posture that challenges the lower body and core. Known as 'Fierce Pose,' it builds powerful legs while requiring a lift of the heart and a steady mind.
Sit back into an invisible chair.
Keep the weight in the heels.
Lift the chest, soften the shoulders.
Big toes touching, heels slightly apart.
Shift weight back until you can wiggle your toes.
Ensure you can still see your toes past your knees.
Draw the navel toward the spine.
Reach arms up, rotating pinky fingers inward.
Builds heat and tapas (internal fire)
Strengthens quadriceps, glutes, and ankles
Tones the core and lower back
Builds determination and grit
Improves mental focus under physical stress
Squeeze a block between your mid-thighs. This engages the inner thighs and pelvic floor, which helps stabilize the knees and lower back.
Slide your back down a wall until thighs are parallel to the floor. This helps you understand the 'invisible chair' depth without losing spinal integrity.
Stand behind the student. Place your hands on their outer hip creases. Press down and back to help them shift weight into their heels.
Check that their knees are not drifting inward (valgus collapse).
Stand to the side. Place one hand on their sacrum (grounding) and one between shoulder blades (lifting). Encourage length in two directions.
Do not increase their lumbar curve (swayback).
Sit down low
Lower your hips as if sitting into an imaginary chair.