Parivrtta Utkatasana ~ This is an intense pose strengthening the legs and hips while twisting and expanding the spine and chest. As you sit into your chair pose, keep the knees above your toes to protect the knee joints and place the weight of your body on your heels. This pose requires the yogi to ground down (apana vayu) while simultaneously lifting upwards (prana vayu), requiring stability and inward focus to create strength and lightness in the pose. You ‘root to rise’ by balancing opposing energies creating equanimity and ease. The first step in this pose is to come to chair with hands at heart center. Once you twist to one side placing the elbow to the outside of the thigh, then you extend the arms up and down in a straight line for a spinal rinse.
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