Week 22 : Year 2 : TriYogaSchool
On the road to Parsva Bakasana, this week we are studying Parivrtta Utkatasana or Revolved Chair Pose
🔻 Chair Pose in & of itself is a challenging pose. Today we are adding a deep twist on top of this strength building ‘fierce pose’. While it may not be a GO-TO favorite, it is a valuable Core, Quad, & Glute builder.
To enter Revolved Chair :
🔻 Start in a deep chair pose. Take your right hand & hook your thumb into your hip crease. A little bit of pressure will keep the hip drawing back so the hips stay level as you set up your twist.
🔻 Hook your left tricep outside your right thigh. Bring your palms together into prayer pose. Take a breath & lengthen your spine before you twist. When you are ready, use the leg to arm pressure as leverage to build your twist. Spend a few breaths feeling the effects of the twist on your torso.
🔻 If you are ready to go deeper, ratchet your right arm further down your thigh. You are trying to close the ‘armpit gap’ so you can extend your arm & reach your hand to the ground. Reach the opposite arm up. Keep your collarbones as wide as possible.
🔻 Take a few breaths in your fullest expression of the pose. Lower to a forward fold & repeat on the other side.
✔️ PROPS & VARIANTS :
1/ Sitting in a CHAIR allows you to work on the twist without the leg strength challenges.
2/ Another way to work the twist with a reduced leg demand is by taking a knee to the FLOOR.
3/ If you are not quite able to close the ‘armpit gap’, you will need a BLOCK to land the lower hand on. Better to have the hand ‘grounded’ than floating.
4/ An interesting alternative is to use the WALL for leverage to build your twist.
5/ Another prop is to take your pose all the way to the FLOOR. A deep kneel helps you practice the compression necessary in the hips for the full standing pose.
✔️ VARIANTS :
I have 2 variants for you today. To add a balance challenge, stand on a block. Flip your perspective by taking the pose into a headstand (Ok, this one’s a stretch 😂😂).
Let me know how it goes! 🔸Be creative, be agile, have fun!