beginner level

• shoulders down
• elbows extended
• external rotation of the shoulders - triceps forward
• lower ribs in
• lower back flat, do not arch
• abdomen in
• pelvis tucked under
• inner thighs drawing towards each other
• pubic bone towards navel
• tailbone directed towards the floor
• knees directly forward and do not extend beyond the toes
• pushing off the floor with feet
• main weight on the heels

Utkatasana with arms extended forward can be practiced by those who lose balance with arms extended upward. This variation is beneficial for individuals with tense neck muscles or disrupted breathing when lifting their arms.