pah-ree-VRIT-tah oot-kah-TAHS-ah-nah
A powerful standing twist that builds heat and leg strength while detoxifying the body. It challenges balance and improves spinal mobility.
From Chair Pose, bring your hands to your heart.
Twist your torso to one side, hooking your elbow outside the opposite thigh.
Keep your hips low and your knees level.
Ground down through both feet, keeping your weight in your heels.
Press your palms together firmly to help deepen the twist.
Ensure your knees stay in one line; don't let one knee slide forward.
Keep your chest lifted and your spine long.
Draw your navel toward your spine to support the twist.
Strengthens the quadriceps, glutes, and core.
Improves spinal flexibility and balance.
Stimulates the abdominal organs.
Builds determination and focus.
Encourages a sense of internal fire and strength.
Place a block between your thighs and squeeze it to help keep your knees and hips level as you twist.
Place hands on the student's outer hips to keep them level and gently guide the twist of the upper back.
Make sure the knees stay level and the student is not rounding their back.
Twist in chair pose.
Sit low and turn your chest to the side, breathing deep and staying strong in your legs.