Getting into Utkatasana
Stand in Tadasana (Mountain pose): in this version have your feet together, kneecaps lifted by engaging the front of your thighs, tailbone and navel tucked in, neutral spine and even weight distribution of the body between both your feet.
From Tadasana, bend your knees bringing your sitting bones back and down as if your were going to sit on an imaginary chair. You’re aiming to get your thighs parallel to the floor. Lengthen the tailbone down, keeping the lower back long and the front of the body, keeping the torso from leaning forwards.
With an inhalation, lift your arms up, lengthening the sides of the body. Palms facing each other shoulder width apart, or together if your shoulders allow. Keep the neck free bringing the shoulder blades back and down, away from the ears.
Hold for up to 30 seconds.
Getting into Garudasana
From Utkatasana, lift your right foot and wrap your right thigh over your left, hooking your left calve with your right foot.
Bend your elbows in front of you and place your left elbow over the right inner elbow, interlacing your forearms pressing the palms of your hands against each other.
Squeeze the thighs together to help with stability. Keep your elbows in line with the shoulders, deepening the stretch on the upper back region.
Hold for up to 30 seconds and then do the other side.
If you are unable to hook your upper leg foot to the lower leg calf, you can place your big toe on the ground. This will make balance easier too!
Also, if your hands won’t meet when you intertwine your arms, you can hold a strap on each hand, or simply give yourself a hug!