Pavritta Utkatasana – The Revolved Chair or Fierce Pose
Pah -vreet – ah – OOT – kah -TAHS-anna.
Pavritta – Revolved.
Utkata = Fierce.
Asana = Steady Pose or Posture.
This posture will strengthen the legs and the core.
How to Perform Pavritta Utkatasana
Begin standing in Tadasana – The Mountain. If it is comfortable join the inside of your feet and legs, if you prefer you can keep a small space between the insides of your feet and legs.
Bend your knees and move your hips back as if you were sitting down on a chair. Draw your lower abdomen in and up to support your lower back. As you send your hips back allow your torso to also hinge forwards, this helps to keep the lower back long (although some schools of yoga also teach this keeping the torso upright.
Send your hips back rather than your knees forward, so that you can still see your toes
Inhale as you raise your arms up around your ears and soften your shoulders, moving into Utkatasana. Now bring your hands to Anjali Mudra and lower them so that they are in front of your chest. Inhale and lengthen your spine, as you exhale tip your torso forward and rotate it to the right so you can rest the left elbow onto the outside of the right thigh, whilst keeping the palms together.
Hold breathing slowly and completely through the nose for 5 – 10 breaths and then repeat on the other side.