Parivrtta Utkatasana

The name comes from the Sanskrit words ‘parivrtta’ meaning to turn around or revolve, ‘utkata’ meaning intense and ‘asana’ meaning posture.

Instructions: Stand straight with your feet together, with your thighs and big toes touching. Inhale and raise your arms above your head. Exhale and bend your knees and bring your thighs as parallel to the ground as possible ensuring that your knees just stay slightly ahead of our toes. The torso should remain straight. This is the chair pose. Lower your arms and bring your palms together in a prayer position close to your chest. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh. Move your left hip back slightly and align the knees to maintain balance. Press your upper left arm against your thigh and push your right shoulder blade upwards into your back to help the chest turn towards the right. Keep the shoulders away from the ears while twisting. Turn your gaze upwards when the twist is completed. Keep your weight on your feet and keep them pressed together firmly to maintain balance. Stay in the pose for a minute breathing calmly. Inhale and return to the center and gradually ease out of the pose and repeat on the other side. Do at least 3 sets.

Benefits:

• It massages the internal organs and help to improve digestion and elimination.
• It improves the metabolism.
• It strengthens and increases the flexibility of the shoulders, spine and neck.
• It strengthens and tones the leg and  calf muscles.
• It stimulates the internal organs and the heart.

Caution:

• This pose should not be practiced by those suffering from low blood pressure, headaches, hip, ankle or spinal injuries.
• This asana should not be practiced by persons with sleeping disorders and pregnant women.