Published on May 5th, 2014 | by Catherine Tingey0
TWISTING CHAIR (Parivrtta Utkatasana)
Continuing the theme of a spring detox, TWISTING CHAIR is both an invigorating and cleansing pose. Like all twists, great care should be taken in rotating the spine. The easiest way to do this is to maintain connection to the breath, and come into the pose gradually.
A general rule of thumb: inhale lengthen, exhale twist.
Through the wringing action of twists, digestion and elimination improve, stress is reduced, and spinal flexibility increases.
In Chair Pose (Utkatasana), bring the hands into prayer (Anjali Mudra) at the heart.
Feet can be hips width apart for beginners or those who need a wider base for balance. For more challenge, add a block between the thighs.
Moving from the waist and keeping the shoulders in one line, slowly twist to the left.
Bring the outer right elbow to the outer left knee.
Glance at your knees – notice if they’re still in line with one another.
Ideally the knees should be over the ankles (not as in this picture). This protects the knees and deepens the gluteal work.
Keep the weight in the heels and make the toes are not clenching.
Draw the shoulder blades toward one another and down the back, opening up the collarbones.
Look beyond the fingertips or to the sky (without straining the neck).
Lengthen the spine on the inhalation; twist on the exhalation.
If it feels good, open up the arms – one hand to the sky, the other towards the earth.
Inhale back to center. Exhale twist on the other side.
- Tones the quadriceps, glutes and lower legs
- Increases spinal flexibility
- Improves digestion and elimination