Parivrtta Utkatasana / Utkatasana with Anjali Mudra Twist (Twisting Chair Pose / Twisting Fierce Pose / Chair with Prayer Twist)
Learned: Asana Lab
See Manual Pages: 130, A-116, A-119
Where this can show up in class: Sutra 1, Peak Pada
This pose can be done in the following orientations: Standing.
This pose contains the following overall actions: Twist.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | X | ||
| Back/Second Leg | X | X | X | ||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Spine |
Pelvis Feet Hips |
Crown Tailbone Spine |
Core Inner thighs Spine (spiral up) Hands (if anjali mudra) Hand to leg (if open twist) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Open twist w/ bottom arm connected at hand/wrist/forearm Open twist w/ top arm behind back, reaching up/back Anjali Mudra |
Utkatasana Jathara Parivartanasana Threading the Needle Parivrtta Parsvakonasana [Parivrtta Anjaneyasana [High]] Parsva Bakasana / Parivrtta Bakasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Spinal rotation |
Core Legs |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Hips coming along w/ twist (knees not level to front) | Squeeze a block between inner thighs; Hips lower and upper body higher; Connect w/ forearm instead of elbow |
| Twisting only through low back | Squeeze a block between inner thighs |
| Leveraging into twist w/ hand | Lift hand off, that's where twist should be |
| Hips go up, head goes down | Krama down |
| Hands by w/ top shoulder instead of center of chest | Try open twist |
| Twist-toward side collapsing | Add a little Urdhva Mukha Svanasana; Hand to hip crease and push away |