Utkatasana (Chair Pose) with a Twist
- Start with your legs together, toes touching, knees touching, back straight, shoulders relaxed.
- Start to inhale and as you inhale bring your hands up and over your head making sure to align your arms with your ears.
- Lock your elbows.
- As you exhale sink down as though you were sitting in a chair.
- Make sure that you can see your toes and that your knees are not leaning too far forward and covering your toes. Also make sure that your knees are together. Your knees should be directly above your ankles.
- Hold your torso as erect as possible. [Note: If you are new to this pose, you can stand with your feet hip-width apart.]
- Now bring your hands into the Namaskar mudra in front of your chest.
- Twist your torso to the right so that your left elbow makes contact with the outer edge of the right knee.
- Leverage the strength of your left arm to gently push your chest forward. Look up at the ceiling.
- Great to increase flexibility of the spine.
- Strengthens legs, hips and back.
- Helps in alleviating flat feet.
- Great to stretch the torso, shoulders and chest.
- Stretches your abdominal muscles as well.
- Great for sciatica and for arthritis of knees and ankles.
- Tones the abdominal organs.
- Practice with caution during menstruation.
- Those with lower back problems should be careful when practicing this posture.
- Avoid if you have a meniscus problem in the knee or any other knee problems.