Twisting Chair aka Parivrtta Utkatasana is a detoxifying posture. You will twist deeply from the Thoracic Spine as you hold your center in Chair position. This pose could be challenging as you need to use your leg strength for stability and not compromise the squaring of the hips.
Pose Summary
Steps
Step 1
Start in Mountain Pose with big toes together & heels slightly apart . If you have lower back issues feet hip distance apart with the outer edges of the feet being parallel to one another.
Step 2
On an exhale, bend your knees and lower your hips down. Lift your arms up above head, rotate the triceps in towards one another and draw the shoulder blades away from the ears.
Step 3
Shift the weight into your heels and draw your shins back. Lengthen your tailbone down towards the earth.
Step 4
Bring a gentle engagement to your belly by drawing your navel in and up towards your spine. Tuck the lower ribs in as you open your chest and broaden your collarbones.
Step 5
Bring the hands together in prayer at the heart center.
Step 6
Exhale, initiating movement from the core, twist the torso to the right and bring the left elbow to the outside of the right thigh.
Step 7
The lower half of the body remains as it was in chair pose. If you notice the right hip has moved forward, draw the right hip back so that it is even with the left.
Step 8
Press both hands into one another and the left tricep into the right outer thigh to open the chest more towards the right.
Step 9
If you are comfortable here and would like to deepen the posture, you can extend the arms open. The right fingertips reach towards the sky and the left fingertips reach down towards the mat or a block.
Step 10
Bring the gaze up to the sky (or the right hand if you have extended the arms).
Step 11
Keep the majority of the weight in your heels and sink the hips down a little bit more. With every inhale lengthen the spine and with every exhale twist a little deeper.
Step 12
To release Twisting Chair, unhook the left elbow and get out of the twist. Then, fold over your legs and straighten them coming into a forward fold. Rest for a few breaths and come into the opposite side.
Modifications
For tight hips or tender lower back place your feet hips distance apart and parallel. Place the left elbow inside the left knee and twist from there.
Benefits
- Strengthens the mid- and low back
- Increases spinal flexibility
- Tones & detoxifies the internal organs
- Promotes balance and endurance
Contraindications
- Headaches
- Low blood pressure
- Insomnia
- Pregnancy