Yoga: Utkasana

This exercise of the yoga is ideal to develop the balance and the concentration. Also flexibiliza the knees and you strengthen the general state of the legs. In the case of the pregnant ones, you facilitate the aperture of the childbirth channel.

You follow these steps and you will see the results.

1- Stop with the separate legs about 30 centimeters. You inhale and get up on the tip of your feet.
2- Still exhaling in foot tips, low flexionando the legs, mantén the direct shoulder, until being sat down, of being possible envelope your checks.
3- You continue in the same position that in the previous instruction, but with the legs and the feet together.
4- The same as in the previous position, but without separating the checks of the floor, almost playing the floor with the gluteus. The body is inclined toward before, the thighs press the abdomen.
5- This variant is since the most difficult part of the foot position, but with the legs and the feet together, until arriving to squatting without separating the checks of the floor.

The duration of this exercise should begin with 10 seconds and to increase 5 seconds per week, until arriving to a maximum of 2 minutes of time.

We also recommend you respect of this exercise that you don't carry out the posture if you suffer of a stomach strong inflammation. The pregnant ones and obese people should opt for the variants of legs and separate feet.