How to Do Druta Utkatasana or The Dynamic Energy Pose & Its Benefits, Variations, Precautions

The name Druta Utkatasana is derived from Sanskrit where “Druta” means “Fast”, “Utkata” means “Wild” or “Fierce” and “Asana” means “Pose” or “Posture.”

Druta Utkatasana or The Dynamic Energy Pose is one of the most commonly recommended yoga postures for beginners, as it helps to create the mental state, physical stretch and strength to perform asanas.

It is one of the basic yoga poses and one of the best yoga exercises for beginners as it helps in improving overall flexibility and balance of the body. And like other yogasanas, it is considered best when Druta Utkatasana or The Dynamic Energy Pose is practiced early in the morning. However, if because of some reason, you are not able to practice it in the morning, you can practice the pose in the evening as well. Mornings are preferred as the food is digested and your body has the energy to perform the asanas. But make sure that when you are practicing Druta Utkatasana or The Dynamic Energy Pose in the evening, you should have your food five to six hours before you practice as your food takes this much time to digest.

The Dynamic Energy Pose helps in the stimulation of the heart and diaphragm. The Pose helps in increasing strength and stamina but also helps you perform all the standing poses by improving strength and stability. The pose also strengthens the hips and thighs.

Druta Utkatasana or The Dynamic Energy Pose works directly on the muscles of the arms and legs, but it also stimulates the diaphragm and heart.

You must get into Tadasana before getting into Druta Utkatasana or The Dynamic Energy Pose.

Steps To Do Tadasana

• To practice Tadasana in standing position, stand straight and keep your legs slightly apart from each other.
• Raise your hands above your head and look straight while focusing on one point in front of you.
• Interlock the fingers of both the hands and turn them upwards in such a way that the palms are towards the ceiling/sky.
• Take a deep breath or while inhaling, stretch your arms, chest, and shoulders upwards.
• While practicing Tadasana, the gaze can be adjusted to look a little above while stretching.
• Raise your heels in such a way that all the weight of your body is on the toes.
• Remain in this position for 20 to 30 seconds.
• Retain your breath while stretching.
• While exhaling, come down to your original position.
• This completes one round of Standing Tadasana.

Steps To Do Druta Utkatasana Or The Dynamic Energy Pose

• To practice Druta Utkatasana or The Dynamic Energy Pose, stand erect with both the feet together and facing forward.
• Place the palms together in front of the chest while getting into Druta Utkatasana or The Dynamic Energy Pose.
• While inhaling, raise and straighten the arms above the head to get into Druta Utkatasana or The Dynamic Energy Pose.
• While breathing out, slowly lower the body to get into Druta Utkatasana or The Dynamic Energy Pose.
• Keep the feet and knees together throughout the practice.
• While practicing Druta Utkatasana or The Dynamic Energy Pose, you should squeeze your lower abdomen inwards in such a way that it should feel like you are touching your spine from inside while taking the lower abdomen inwards.
• Move your shoulder bones and open your chest while practicing Druta Utkatasana or The Dynamic Energy Pose.
• Take a deep breath and raise your arms over your head.
• While practicing Druta Utkatasana or The Dynamic Energy Pose, you can keep your arms either parallel to each other or keep your palms joined when your arms are on over your head.
• Keep your arms in front of your ears or at the same level or before your ears.
• Gently and carefully bend your knees and push down your pelvis, such that it seems like you are seated in an imaginary chair while practicing Druta Utkatasana or The Dynamic Energy Pose.
• Be aware as you hold the pose, and keep your spine lengthened while practicing Druta Utkatasana or The Dynamic Energy Pose.
• Now, lower the body down about a few inches while getting into the pose.
• Straighten the legs and return to the upright position while practicing Druta Utkatasana or The Dynamic Energy Pose.
• Repeat the same practice mentioned above, and lower the body about half a meter before returning to the upright position while practicing The Dynamic Energy Pose
• Finally, lower the body until the buttocks rest on the floor while practicing Druta Utkatasana.
• Inhale while raising to the upright position and getting back to Tadasana after practicing The Dynamic Energy Pose.
• Stay in final Druta Utkatasana or The Dynamic Energy Pose for as long as you can.
• Beginners should try to stay in this position for 1-2 minutes or until your legs and feet start feeling discomfort.
• Advanced practitioners should stay in this pose for 3-4 minutes or for as long as you can.
• You can practice 3-4 rounds of Druta Utkatasana or The Dynamic Energy Pose.

• Inhale deeply while taking your arms up.
• Exhale while bending your knees when practicing Druta Utkatasana or The Dynamic Energy Pose.
• Maintain your breath while holding the final Druta Utkatasana Pose.
• Exhale deeply after releasing the pose.

Preparatory Poses: The various preparatory poses for Druta Utkatasana or The Dynamic Energy Pose are Adho Mukha Svanasana or Downward facing dog, Bhujangasana or The Crown Pose and Virasana or The Hero Pose.

Follow-Up Poses: The various follow-up asanas for Druta Utkatasana or The Dynamic Energy Pose are Uttanasana or The Standing Forward Bend and Tadasana or The Mountain Pose.

• Druta Utkatasana or The Dynamic Energy Pose stretches the back, hips, groin and calves by giving them strength and makes them more flexible.
• It also stimulates the digestive organ thereby improving the digestion.
• It also helps in relieving stress, tension and anxiety and calms the mind.
• It gives strength t knees and thighs.
• The Dynamic Energy Pose also helps in alleviating disorders associated with Menopause and it also helps in reducing menstrual pain when practiced regularly.
• Druta Utkatasana or The Dynamic Energy Pose also helps in lowering High blood pressure.
• It also helps in treating lung disorders like Asthma.
• With regular practice The Dynamic Energy Pose helps in getting rid of Constipation.
• When practiced regularly, Druta Utkatasana keeps the reproductive system of both males and females healthy.
• It is also considered therapeutic for Sinusitis and Osteoporosis.
• It improves the blood circulation in the body and improves metabolism as well.
• Druta Utkatasana or The Dynamic Energy Pose also helps in strengthening muscles of the back and spine.
• It is one of the best asanas to loosen the hamstring muscles.
• Druta Utkatasana or The Dynamic Energy Pose stimulates the spleen, liver and kidneys thereby improving their functioning.
• It also makes the hips flexible.
• Druta Utkatasana also improves the functioning of Endocrine and Nervous system with regular practice.
• It also helps in removing fat around belly and hips.

• People with back ailments like Slipped Disc, Sciatica and Herniated Disc should not practice this asana.
• You must stop practicing the asana immediately when you feel any discomfort in body.
• People who have any doubts about practicing Druta Utkatasana or The Dynamic Energy Pose or have any chronic back or abdominal issues should consult physician and must practice under the guidance of a trained yoga expert.
• People with back injuries must practice Druta Utkatasana or The Dynamic Energy Pose with the knees bent, so that a very less pressure is exerted on the back and the hands must touch the floor comfortably. In case you feel strain in taking your hands to the floor, do not over exert. Go only as far as you body allows. You can grasp your ankles with your palms in case you are not able to touch the floor with your hands.
• People with any back injuries can practice Ardha Druta Utkatasana or The Dynamic Energy Pose by placing your hands on a wall, such that they are parallel to the floor. Make sure your legs are perpendicular to your torso in this position.
• People with eye disorders like Glaucoma or Detached retina should also not practice Druta Utkatasana or The Dynamic Energy Pose.
• You should not practice The Dynamic Energy Pose if you have a tear in your Hamstrings.
• Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs.
• If you have any doubts about your condition, consult a physician before practicing Druta Utkatasana or The Dynamic Energy Pose and always practice asana under the supervision of a trained yoga expert.
• Do not over exert yourself while practicing Druta Utkatasana or The Dynamic Energy Pose. Do not push yourself beyond the limits. Go only as far as your body allows.

• To stay longer in Druta Utkatasana or The Dynamic Energy Pose, perform it near a wall and adjust your position near the wall I such a way that when you bend into the final pose, your tailbone touches and is supported by the wall.
• You can increase the strength of your thighs while practicing Druta Utkatasana or The Dynamic Energy Pose by keeping a thick blanket or block between your thighs while being in the final position.
• If you’re having trouble in balancing your body while standing with your big toes together, stand with your feet hip-distance apart. You can gradually work towards standing with your feet together and thighs firmly pressing each other. You will get to this pose with constant practice.
• Pregnant females should stand with their feet as apart as it is necessary to balance the whole body.
• If it is difficult for you to keep your arms overhead while practicing Druta Utkatasana or The Dynamic Energy Pose, keep your arms at the shoulder length parallel to each other.
• If you have pain in your shoulders, you can keep your arms and hands in prayer position while practicing Druta Utkatasana or The Dynamic Energy Pose.
• Always try to maintain a slight arch in your back to derive maximum benefits from the pose while practicing The Dynamic Energy Pose.
• Squeeze your thighs as close together as possible or put a yoga block as mentioned above while practicing the pose.
• You should try to bring your thighs as parallel to the floor as possible. This will increase the strength of thighs and calves.
• Do not try to bring your torso forward while practicing Druta Utkatasana or The Dynamic Energy Pose. Always try to bring your chest up and back as much as possible. Keep your weight on your heels. Shifting the weight forward can over-stress your knees and fatigue you quickly.
• Always be aware of your breath and the stretch in your body while practicing the asana. And also remember to breathe smoothly and evenly while holding the pose.

Druta Utkatasana Or The Dynamic Energy Pose Variation 1

• Stand on the floor or on the yoga mat with a little distance between your feet.
• Bend forward starting from the hip joint in such a way that your belly makes contact with your thighs.
• You can bend your knees as much as you can to get into this position.
• Let your head and neck relax completely and let your hands touch the floor close to your feet.

• Bending forward while bending knees in Druta Utkatasana or The Dynamic Energy Pose opens up the back and helps in getting rid of minor sprain in back.
• It also lengthens the muscles of spine thus making it more flexible.

Druta Utkatasana Or The Dynamic Energy Pose Variation 2

• Stand on the floor or on the yoga mat with a little distance between your feet.
• Bend forward starting from the hip joint in such a way that your belly makes contact with your thighs.
• You can bend your knees if this feels comfortable.
• Grab your left elbow with your right hand and your right elbow with your left hand in such a way that the weight of your arms draws your shoulder blades towards your ears.

• This is very beneficial to relieve upper and middle back pain.
• Druta Utkatasana or The Dynamic Energy Pose variation 2 also helps in getting rid of shoulder pain.

Druta Utkatasana Or The Dynamic Energy Pose Variation 3

• Stand on the floor or on the yoga mat with a little distance between your feet.
• Bend forward starting from the hip joint in such a way that your belly makes contact with your thighs.
• You can bend your knees if this feels comfortable.
• Bring your hands in Namaskar position behind your back.

• Druta Utkatasana or The Dynamic Energy Pose variation 3 is very helpful in relieving tightness in the shoulders along with all the other asana benefits.
• With this variation the even the smallest and deepest muscles of the shoulders are stretched which are otherwise inaccessible.

Druta Utkatasana Or The Dynamic Energy Pose Variation 4

• Stand on the floor or on the yoga mat with a little distance between your feet.
• Bend forward starting from the hip joint in such a way that your belly makes contact with your thighs.
• You can bend your knees if this feels comfortable.
• Interlace fingers of both hands with each other.
• Draw your hands away from your back and towards your head.
• Stay in this pose for a few seconds or as long as your body feels comfortable in.

• Along with stretching and relieving pain from shoulders, Druta Utkatasana or The Dynamic Energy Pose variation 4 opens up the chest as well.
• It also helps in stretching the biceps and forearms.

Druta Utkatasana Or The Dynamic Energy Pose Variation 5

• Stand on the floor or on the yoga mat with a little distance between your feet.
• Bend forward starting from the hip joint in such a way that your belly makes contact with your thighs.
• Make your left hand reach your right foot crossing in front of your chest and simultaneously make your right hand reach for your left foot.
• In this position, you should be looking out from underneath your left arm.
• Hold this pose for a few breaths or for a long as you feel comfortable.

• Along with all the benefits of Druta Utkatasana or The Dynamic Energy Pose, it stimulates the digestive organs and improves the digestion.
• It helps you get a deeper stretch in your upper back and in your hamstrings.