oot-KAH-tah koh-NAHS-ah-nah
A powerful standing pose that builds heat and strength in the legs while opening the hips and chest. It celebrates feminine energy and inner power.
Step your feet wide and turn your toes out.
Bend your knees and lower your hips, keeping your knees over your ankles.
Bend your elbows and open your arms like a 'cactus'.
Press your feet firmly into the floor.
Ensure your weight is balanced between both legs.
Keep your knees pointing in the same direction as your toes.
Tuck your tailbone slightly to keep your lower back long.
Lift your chest and keep your shoulders over your hips.
Strengthens the quadriceps, glutes, and inner thighs.
Opens the hips and chest.
Improves balance and core stability.
Builds confidence and inner strength.
Empowers the mind and body.
Sit on a block if the pose is too intense for your legs, allowing you to focus on the hip opening.
Practice with your back against a wall to help keep your spine upright and your knees open.
Stand behind the student and gently guide their knees open to ensure they stay over the ankles.
Make sure the student's knees are comfortable and not twisting.
Squat wide and hold your arms up.
Sit low and stay strong in your legs, opening your arms and chest like a powerful queen.