Druta Utkatasana- Dynamic Energy Pose


1. Start by standing upright with your feet together.
2. Bring your palms together in front of your chest.
3. Inhale as you raise your arms straight above your head.
4. While exhaling, slowly lower your body by bending your knees.
5. Keep your feet and knees together, and maintain straight arms throughout.
6. Stage I: Lower your body around 30 cm, then straighten your legs and return to an upright position.
7. Stage II: Repeat the practice, lowering your body about half a meter before returning to upright.
8. Stage III: Lower your body until your buttocks rest on the floor. Inhale and raise back to upright.


Breathe out while lowering your body and inhale while raising it.


  • Beginners should perform up to 5 rounds of comfortable stages. Proceed to practice all stages in sequence when there’s no strain.
  •  Not recommended during pregnancy, otherwise follow the guidelines for utthanasana.


  • Strengthens back and leg muscles.
  • This asana stretches ankles, knees, and thighs. Initially, you might need to rise onto your toes while squatting until your Achilles’ tendons become more flexible.
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