Parivrtta Utkatasana (Revolved chair Pose or Twisted Chair Pose)-Steps And Benefits
“Utkata” is a Sanskrit word, which means frightening, intense, furious, wild or heavy and the meaning of Parivrtta is revolved.
Revolved Chair pose is one of the best stances for detoxifying your body and making strength. The bowed knee draws in and fabricates quality in your quadriceps, and the turn is known for ringing out the poisons in the abdominal area. The point is to get your thighs parallel to the floor yet that capacity accompanies time and practice. The passionate advantages of this posture are feeling grounded, and giving you certainty.
Other Names: – Twisted chair pose, Revolved pose.
Level of Asana: – Medium
Steps of Parivrtta Utkatasana
- Start from standing position.
- Adjust your feet to parallel with your feet toes touching and your heels marginally separated, twist profound into your knees, and lift your arms up over your head.
- Now keep your hands in front of your chest in Namaskar pose.
- Turn from your shoulders to right side without moving your hips or knees.
- Put your left elbow on your right knee and bend your chest towards the right.
- Press your both hands into each other for stability.
- Now look down, on the off chance that one of your knees is in front of the other, pull that relating leg once more into your hip attachment. Something else, your knees ought to be simply over your lower legs (ankles).
- Inhale deeply, and look up.
- Breathe out to draw your shoulder bones together and further down your back.
- Try to remain in the position for one to three minutes.
- Exhale and get back to your initial position.
MODIFICATION: – You can keep your hand in “T” position and look up.
On the off chance that your elbow doesn’t make it outside of your thigh, take in any variety of the turn that feels great.
BENEFITS of Parivrtta Utkatasana
- Parivrtta Utkatasana improves digestion and increases metabolism.
- Relieves stiffness in shoulders, spine and neck.
- Twisted Chair Pose strengthens and stretches calf muscles.
- Opens your shoulders, chest, and upper back.
- Revolved chair Pose improves the motion in your ankles.
- Stimulates your abdominal organs and your heart.
This pose is not for those who are suffering from insomnia, low blood pressure, headache or those with ankle or knee injury. Pregnant women don’t attempt this.
In Neck Pain/Dizziness – Do not turn upward towards the hands. Rather, look straight ahead.
In case of Low Back Pain – Only dive as deep into the posture as you can while as yet keeping up your regular lumbar bend. Stop before your low back levels or adjusts in reverse. Keep on drawing in the lower midsection to bolster your spine.
In shoulder Injury – Only move inside your torment unfenced, ceasing before your ribs bulge forward, and keep the arms shoulder width separated.