Feature Posture

UTKATASANA

What does Utkatasana mean?
In Sanskrit, it means Awkward Pose.

When is it done?
It's done third, right after Half Moon Pose with Hands to Feet Pose. At this stage, Utkatasana concludes the portion of the warm-up section that generates internal heat.

What is it good for?

• Utkatasana is a weight bearing and powerful strengthening posture.
• heats, trims, and energizes body.
• tones and shapes legs.
• stabilizes shoulder joint through isometric contraction of the shoulder muscles.
• increases range of motion in hips, knees, ankles, and toes.
• promotes proper patellar and other skeletal alignment by bringing balance to tight musculature and connective tissue of lower extremity (i.e. quadriceps, gastrocnemius, plantar fascia).
• increases circulation to lower extremities, helping to get rid of cold feet (not the pre-marriage kind!).
• strengthens muscles around unstable joints in the legs and lower spine, improving dynamic stability.
• counteracts the effects of osteoporosis. By contracting large muscle groups of the legs and spine, tension is exerted on the bones at muscular insertions resulting in a strengthening of the bones.
• combats obesity, alleviates lower back pain, and relieves rheumatism and arthritis in the legs.
• promotes laser-beam concentration, instills discipline, and integrates control of the mind with actions of the body.

Bikram's Tips (quoted from Bikram's new book - Bikram Yoga: The Guru Behind Hot Yoga Shows the Way to Radiant Health and Personal Fulfillment):

• "In the first two phases of this posture, your knees will try to move closer to each other. Don't let them - remember to keep them 6 inches apart. The hands also have a way of floating upward as you sink downward, so keep them in check as well. To do this properly, your arms must be parallel to the floor. Keep them tight, elbows locked, five fingers together. Another key: Keep the stomach sucked in and tight. "

Teacher Profile

Katherine Moore

• When did you attend Teacher Training?
  I attended Teacher Training Fall 2002 with Tanya, Danica and Christian (Commercial Drive). Yes that is five years ago, Oh my time flies. I taught in Vancouver for 3 months after the training for Danny and Lisa then moved to Florida where I taught in Delray Beach for about 3.5 years. In May 2006 I returned to Vancouver.

• What are your hobbies?
  I started to run competitively two years ago. Bikram Yoga has only enhanced every step of my running career. It helps me stay mentally focused, calm and injury free during my racing season. It as well gives me the confidence to push myself every year to set and achieve personal goals in the marathon.

• What is your favorite posture and why? Least favorite posture?
  My favorite posture changes every year as my practice improves. My favorite posture now is Standing Bow Pulling Pose. I am amazed how my skeletal alignment has changed over the years and my flexibility has improved 100%. I have gained great focus, concentration and confidence through this posture. Lets just say I could not touch my toes 6 years ago,
  
  My least favorite posture is Standing Separate Leg Stretching. It has come a long way however because of all the miles I run. My hamstrings, hips and spine get very stiff and tight, so as much as I need this pose it can hurt like hell for me...

• What was your most memorable class and teacher?
  My most memorable moment would be in L.A. after taking a advanced class with Emmy (who is in her 80s) as a new certified Bikram instructor and asking Emmy about a certain pain I was having from a posture and her response was "JUST KEEP DOING YOUR YOGA!" I realized I had a lot to learn.

• What is the key to your practice?
  The key to my yoga practice as well as the key to my life is always remember to live in the moment and STAY PRESENT!

Teacher Profile

Erin Moore

• When did you attend Teacher Training?
  I attended teacher training in the Summer of 2004 with Andrea, David Mook, Amanda, Lillian and more. It was a huge Vancouver representation.

• What are your hobbies and do you have any related education?
  I really enjoy trying different styles of yoga however I always find myself coming back to my Bikram practice, there really isn't anything else that can make me feel like I do after a Bikram class.
  
  I also enjoy studying ballet. I have danced since I was very young and as a teen I even attended the National Ballet school in Toronto. I have recently started taking ballet classes again and enrolled in a summer intensive program at the Harbour Dance School downtown.

• What is your favorite posture and why? Least favorite posture?
  The way I feel about the 26 postures and my own practice changes as my practice grows and changes as well. Right now I am really enjoying Triangle Pose. I feel incredibly strong in the posture and after seven years of practicing, I finally feel that I have peace and stillness in Triangle Pose and could literally hold it forever.
  
  My least favorite posture is definitely Rabbit pose. I have found this posture very challenging since my very first yoga class. I can feel that my spine has opened and there is more flexibility but I still struggle with my lower spine in the pose. I just put a little smile on my face as soon as the teacher announces this pose, and it does help.

• What was your most memorable class and teacher?
  My most memorable class was when I took my sister's first class when she returned home from teacher training. Katherine arrived home from L.A. in the evening and was to teach the 6 am class the next day. I was so incredibly proud of her, I couldn't believe it was my little sister teaching this yoga class. The experiences she shared with me from her training, as well as watching her teach this class, is what inspired me to attend the teacher training and hopefully inspire others as well.

• What is the key to your practice?
  The key to my practice is perseverance and growth. Some days I jump out of bed and can't wait to be in the yoga room. Other days I have to drag myself there with my internal dialogue resisting. No matter how I feel before or during my class I know it is what will make me feel incredible afterwards. I have come to a point in my life where there is nothing more important than my own growth. I believe that we grow or we die. My yoga practice is the greatest way for me to perpetuate my physical growth. Everyday my body is changing and growing and I watch it all happen on my mat in the reflection of the mirrors at the Bikram Yoga studios.

Student Profile

Heather Keetbaas

• What is your home studio?
  Cambie and Kits.

• When did you start practicing Bikram Yoga? How often do you attend class?
  I started practicing 3 yrs ago, and I attend class 4-5 times/week.

• What benefits have you noticed in yourself that you believe are a result of your practicing yoga?
  Where do I start? After about 3 months into my practice I was only going 1-2 times per week, and I noticed my chronic back pain was diminishing. I had a bad fall in gymnastics when I was 11 that damaged my back, and the pain never went away. I could not stand straight or sit without a back on my chair for more than 20 minutes without feeling my entire spine burn. Today I can honestly say I have not felt a pain in my body for over 2 years.
  
  I also lost about 25 lbs, and not intentionally! I used to go to the gym 4-5 times a week and never saw any change. Once I started practicing Bikrams 3-4 times a week my body responded beautifully and I have never gained any of the weight back. The most important change, however, was the mental aspect. I usually do the 6am class and find it is the most wonderful way to start off your day. You feel calm, relaxed and ready to take on the world. When the instructors say " you no longer have to chase after the world - the world will come to you" Believe it! All aspects of my life including, career, relationships, health, family and self worth have graciously assembled before my eyes.

• What would you tell someone who is feeling hesitant about trying Bikram Yoga?
  I challenge EVERYONE to try Bikram Yoga. Often I have people say they think it will be too hot, or they are too inflexible, too heavy, too poor or will be bored doing the same thing every day. Get over your fears and challenge those limiting beliefs! It does take some dedication to see the rewards, but those rewards come fast and will transform your entire life. Start off slow, but honestly commit for at least 2 months, go 2-3 times per week at first and trust me, you will be amazed!

Studio News

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