How To Do A Revolved Chair Pose (Parivrtta Utkatasana)

Transcript

[Music] start in tadasana with big toes together and heels slightly apart inhale and lift your arms up above head on exhale bend your knees and lower your hips down shift the weight into your heels and draw your shins back lensing your tailbone down towards the Earth bring the hands together in prayer Mudder at the Heart Center exhale initiating movement from core twist the Torso to the left and bring your right elbow to the outside of the left thigh the lower half of the body remains as it was in chair pose if you notice the left hip was moved forward draw it back in one line with the right hip bring the Gaze up to the sky and breathe deeply to release twisting chair unhook the right elbow and get out of the twist then fold over your legs and straighten them coming into forward fold rest for a few breaths and come out into opposite side rotate the triceps in towards one another and draw shoulder blades away from ears bring a gentle engagement to your belly by drawing your navel in and up towards your spine tuck the lower ribs in as you open your chest and broaden your collarbones in twist press both hands in one another and the left triceps into the right outer side to open the chest even more keep the weight in your heels with every inhale length in the spine after releasing The Twist go back to forward fold take couple of breaths then on inhale lift your arms up bring the hands together in prayer mudra at the Heart Center good luck with your practice namaste