Sanskrit Name:
Parivrtta Utkatasana
Description:
A dynamic and detoxifying variation of Chair pose that builds heat, strengthens the legs and core, and opens the upper body through a deep spinal twist.
Alignment Cues:
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Feet:
- Together or hip-width apart, grounded evenly
- Knees stay even—avoid one knee jutting ahead of the other
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Legs:
- Deep bend in the knees, thighs moving toward parallel with the mat
- Engage inner thighs to support balance and alignment
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Hips:
- Sink hips back and down as in Chair pose
- Keep hips level while initiating the twist
-
Torso and Twist:
- Lengthen spine on the inhale, twist on the exhale
- Rotate from the mid-back while keeping the core engaged
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Arms and Hands:
- Hands at heart center in prayer
- Hook opposite elbow outside the front thigh to deepen the twist
- Press palms firmly to lift the chest and maintain alignment
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Head and Neck:
- Gaze can be forward, down, or up—whichever supports the twist and neck comfort
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Breath:
- Use deep, steady breaths to stabilize and deepen the twist