The 3rd pose in the series is Utkatasana, or Awkward Pose.  This pose improves overall body strength! It strengthens and firms upper arms, all muscles of the thighs, calves and hips.  When you are in this pose, you are using all major muscle groups and reshaping lower muscles. This posture is good for digestion, joint pain, immune disorders, it increases blood circulation in the knees and ankle joints & opens pelvic area.