Revolved chair yoga pose

Yoga Poses

Revolved Chair Pose Parivrtta Utkatasana

Steps

Begin in Mountain pose.  Bend the knees, bringing thighs horizontal to ground. Press palms together in prayer hands at the centre of the chest. Now, turn the torso to the right, placing the left elbow onto the outside of the right knee. Turn head and eye gaze to look over right shoulder. To exit the pose, bring the prayer back to heart centre.  Straighten the legs and return to Mountain pose. Repeat other side.

Teacher Queues

Visualization Comments

This twisting action in this pose activates the adrenal glands, increasing respiration, mental acuity, heart rate and blood flow. This movement also massages the digestive organs, stimulating the metabolism and activating manipura chakra – the centre of vitality and energy in the body. Visualise a radiant sun at the centre of the body (above the navel). Focus on the light and energy moving outward bringing strength to the legs and hips, vitality to the heart centre and lightness of being to the head crown.

Technical Comments

Standing, roll back and forth on balls of feet. Spread the toes, rooting the feet evenly into the ground. Bend the knees and sit low, so hips and thighs are level to ground. Reach the finger tips down by the sides of feet. Now raise the arms and lift the chest and sternum up towards the sky.  Sink the hips lower and draw the shoulder blades down – stretching the spine. Lean back into the heels and bring the hips lower. Place the palms together and bend the elbows to bring the hands in prayer at heart center. Relax the belly, and twist at the navel, turning the torso to the right. Place the left elbow to the outside of the right knee. Press the palms together and roll the right shoulder back. Turn head and eye gaze to look over right shoulder.

Benefit Comments

  • Strengthens ankles, thighs and glutes and hip flexors
  • Tones and strengthens back
  • Stretches hips and spine
  • Increase flexibility of shoulders
  • Massages internal organs
  • Improves balance and coordination
  • Opens chest and improves respiration

Watch Out For:

  • Hips in the air – bring hips down, chest up
  • Twisting hips – keep  his square by pressing knees together
  • Loss of balance – practice with back to wall or sitting on chair
  • Sore knees – bring more weight back into the heels

Contraindications

  • Neck injuries
  • Back injuries
  • Low blood pressure or dizziness
  • Pregnancy

Modifications

  • Stand with feet hips width apart
  • Stand with feet hips width apart and squeeze block between knees to strengthen legs
  • Twist at shoulders only
  • Practice sitting in a chair (chair yoga style)

Variations

  • Practice pose on tip toes (difficult pose)
  • Open arms (one arm along outside of leg, the other extend upward)
  • Practice with one foot off the ground (opposite side to which you are twisting)

Yoga Counter Poses

  • Chair pose (Utkatasana)
  • Forward bend (Utthanasana)
  • Warrior I (Virabhadrasana)

Written By: Brenda Hamlet

Brenda Hamlet, is teacher and journalist in Oxford, England. More information about Brenda can be found at www.pret-a-yoga.com

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