Utthanasana (Squat and Rise Pose)

Starting Position

  1. Stand upright with your feet positioned about one meter apart.
  2. Turn your toes outward to the sides, maintaining this foot placement throughout the practice.
  3. Interlock the fingers of both hands and allow them to hang loosely in front of your body.

Pose Execution

Stage I:

  1. Gradually bend your knees and lower your buttocks by approximately 20 cm. Ensure that your knees bend outward over your toes and that your spine remains straight.
  2. Straighten your knees and return to the upright position.

Stage II:

  1. Bend your knees further and descend by about half a meter.
  2. Return to the upright position once again.

Stage III:

  1. Bend your knees deeper and lower your buttocks until they are about 30 cm above the floor. Subsequently, rise back up.

Stage IV:

  1. Lower your buttocks until your hands come as close as possible to the floor.
  2. Keep your arms and shoulders relaxed, avoiding excessive forward bending.
  3. Maintain the final position for a few seconds. Then return to an upright stance and release any tension in the body.


For beginners, practice only 5 rounds of the stages that you can comfortably manage. Attempt all the stages consecutively only when you can do so without strain.


Exhale while lowering your body.
Inhale while raising your body.


Individuals with knee issues should only practice the initial stages. Avoid straining. This pose should not be practiced by women experiencing prolapse of the uterus. During pregnancy, practice only the first two stages.


Utthanasana strengthens the muscles of the mid-back, pelvis, uterus, thighs, knees, and ankles.

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