Parivrtta Utkatasana Pose

Parivrtta Utkatasana Pose

From a standing position with feet together, bend your knees and push your hips back as if you are going to sit down on a chair. Keep your weight forward on the balls of your feet in order to help you to keep your balance. Lift your arms above your head, and then bring them down, bending your elbows and placing your palms together in a prayer gesture.

Keeping your palms together and your knees bent, exhale as you twist to the right and place your left elbow on the outside of your right knee. Keep your elbows spread out in the prayer position so that your right elbow is now pointed towards the ceiling and turn your head to look at it. Pull your shoulder blades in together. Now, extend your arms by keeping your elbows in place as you straighten them. Be sure to keep your shoulders down so that they do not tense up towards your ears.

If you find this pose is too difficult to begin with, you can modify it by placing your feet shoulder width apart instead of together, and then place both of your hands on your right thigh instead of placing your left elbow on your right knee. Keep the spine open and stretched, and your shoulders down, feeling the stretch. As you loosen up you will be able to do the full version.

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