Parivritta Utkatasana
sahasara min - YogPlan

Crown Chakra (Sahasrara)

Intermidate

Parivritta Utkatasana

Revolved Chair Pose

(pa-ri-vrit-ta-ut-ka-ta-sun)

Meaning: parivritta =revolved / utkata = fierce

Muscle and Joints:

Spinal Movements:

Preparation

Stand upright with a straight spine, relaxed shoulders, arms at your sides, feet together. Inhale, exhale, and relax.

Getting into position

Bring your hands into Namaste Mudra (Prayer Seal) in front of the chest. Inhale. Exhaling, twist your torso, chest, and head to the left. Inhale. Exhaling, bend knees to 90 degrees, keep heels on the floor, spine straight. Hold for a few seconds to allow the body to adjust. Bring your right elbow outside your left knee. Inhale. Exhaling, twist farther by pressing the right elbow against the outside of left thigh; open the chest by pushing your left shoulder backward; turn your head and look up to the sky. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, twist farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, untwist the spine to a neutral position. Exhale. Inhaling, come up to standing. Release the arms to starting position. Inhale, exhale, and relax. Repeat on the other side.

Tips

  • Press both hands tightly together for stability.
  • Keep the feet together with the big toes touching.
  • Open the chest and keep shoulders relaxed.
  • Do not overstrain the spine or neck. Come out slowly, step by step.

Mental & Emotional Health:

Precautions

Avoid

If you have chronic/serious neck or shoulder problems.

Be careful

If you have high or low blood pressure, get dizzy easily; or if you have lower back, shoulder, neck, knee, or ankle issues.

Benefits

General

  • Opens the chest.
  • Stretches shoulders, upper back, and torso.
  • Strengthens hip flexors, glutes, thighs, calf muscles.
  • Relieves stiffness in the neck, shoulders, and spine.
  • Improves digestion and blood circulation.

Therapeutic

Variations

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