Twisted Chair pose is a great way to improve flexibility. You can practice it in a flow yoga sequence or on its own. Practicing it will help you enhance your balance and increase your focus. The twist comes from the midsection. It requires that your shins and knees stay straight. You should also keep your spine long and open on inhalations.
The Twisted Chair Pose (Parivrtta Utkatasana) is a standing yoga pose that helps to strengthen and stretch the legs, hips, and spine. It is a great pose for improving balance and stability, as well as increasing flexibility in the hips and upper body.
How to do the Twisted Chair Pose:
- Stand with your feet about hip-width apart and your toes pointing forward.
- Bend your knees and lower your hips as if you are sitting back into an invisible chair. Keep your knees aligned over your ankles and your chest lifted.
- Bring your hands to your hips and rotate your upper body to the right, bringing your left elbow to the outside of your right thigh.
- Keep your hips square to the front as you stretch your arms out to the sides, parallel to the ground.
- Hold the pose for a few breaths, then release and repeat on the other side.
To make the pose more challenging, you can try lifting your heels off the ground as you hold the pose. You can also try bringing your hands to prayer position in front of your chest or reaching them up towards the ceiling.
As with any yoga pose, it’s important to listen to your body and only go as far as is comfortable for you. If you feel any discomfort or strain in your knees or back, gently release the pose and rest.
You can modify the twist chair for tight knees or lower back pain. Instead of twisting your spine, you can press your palms together in prayer position. This will make the pose easier. You can also place a block beneath your bottom hand.
Another variation of the twisting chair is to stand with your feet together. Then, bring your left tricep to your right outer thigh.
You can then open your chest towards the right, using the left tricep as a support. You can do this pose with both hands, or with one hand placed on a block.
This is a great pose for beginners. It is also beneficial for those who are struggling with their balance. Once you master it, you can move on to more advanced poses.
You can also perform the twisting chair pose as part of a flow sequence. You can add a happy baby pose to the end. This will release tension in the hips, groin, and low back.