Pada: Foot
Parivrtta: Revolved
Utkatasana: Fierce
Asana: Pose
Eka Pada Parivrtta Utkatasana at a Glance
Eka Pada Parivrtta Utkatasana or the One-legged revolved chair pose is an intermediate asana that needs a good level of, hip, legs, and core strength. This twisting pose is the variation of Parivrtta Utkatasana.
Benefits:
- This pose helps to stretch and strengthen various muscles.
- This pose opens up your chest and shoulders.
- This pose improves your balance and focus.
- This also helps with a healthy digestive system.
Who can do it?
Intermediate and advanced-level yoga practitioners can do this pose. Individuals with good levels of flexibility, and core and hip strength can do this pose. Sportspersons can do this pose to improve their strength. Dancers can enhance their flexibility by doing this pose.
Who should not do it?
Beginners should avoid this pose. If you have any injury in your hips, knees ankles, or back, you should avoid this pose. Any surgery in your abdomen, legs, back, or neck should avoid this pose. Pregnant women should avoid this pose. People with low blood pressure and arthritis should avoid this pose.
How to Do Eka Pada Parivrtta Utkatasana?
Follow the Step-by-Step Procedure
This pose needs good flexibility and it’s important to do the warmups and preparatory poses to avoid sprain or injury.
- Start in the Tadasana pose, back straight, and place your feet together and arms by your sides.
- Inhale deeply bend your knees and come as if you are sitting in the chair. Let your back be straight and your knees in line with the toes.
- Keep breathing and bring your hands in the prayer position near your heart.
- Keeping this position, exhale and twist your upper body to the right side and slightly adjust, to bring your left elbow outside the right thigh.
- Now keep your palms firmly joined and gaze at your right shoulder (revolved chair pose).
- Now slowly lift your left leg backward with an exhale and your toes of the feet would point to the ground.
- Here you need to balance the whole body on your right leg and keep your core engaged and breathing continuously.
- You can hold this pose for a few breaths or as per your limit.
- When you want to release your left leg straighten your knees and come back to the Tadasana pose and relax with a few breaths before you do it on the other side, balancing on the left leg, and doing a forward fold pose as the counter pose.
What are the Benefits of Eka Pada Parivrtta Utkatasana?
- This helps to strengthen your legs, arms, hips, and knees.
- This improves the strength of your core and back muscles.
- This pose acts to improve focus, balance, and concentration and helps cultivate awareness.
- This can improve your posture and your shoulders.
Health Conditions that Might Benefit from Eka Pada Parivrtta Utkatasana
- This gentle twist in the pose can put pressure on the abdominal area, which improves your digestion process.
- Regular practice can help to remove the excess fat around your waist area.
- People who want to improve their flexibility and core strength can do this pose.
- This can also help to reduce your stress and anxiety.
- It focuses on the middle back muscles, shoulders, and knees.
- You can practice this pose to improve your focus and concentration.
Safety and Precautions
- People with migraine or severe lower back pain should avoid this pose.
- If any issues with your abdomen, just consult your doctor.
- Do it on an empty stomach.
- Respect and listen to your body and avoid forcing the twist.
Common Mistakes
- Avoiding warmup and preparatory pose.
- Holding your breath.
- Keep your core engaged for better stability.
- Avoid leaning too forward.
Tips for Eka Pada Parivrtta Utkatasana
- Keep your breath continuous.
- Don’t force the twist, move gradually.
- Keep the standing foot firm to the ground.
- Keep your leg and core muscles engaged.
- Let your chest be open and shoulders broad.
- If you feel any pain or discomfort, just come out of the pose.
Physical Alignment Principles for Eka Pada Parivrtta Utkatasana
- You’re balancing one leg is firm on the ground and your knees are bent.
- The other leg is lifted backward and the toes are pointing to the floor.
- The knee and the toes of the standing leg are in one line.
- Your hips and shoulders are aligned.
- Shoulders and chest are open.
- Your hands are in the prayer position near your chest.
- Gaze above your shoulder.
- Keep your core and thigh muscles engaged and active.
- Your back and spine are straight.
Eka Pada Parivrtta Utkatasana and Breath
Take a deep breath while in the Tadasana pose. Keep breathing, inhale and bend your knees, and come to the chair position. Joining your palms and bringing them near the heart centre, exhale deeply and twist your upper body to the right, keep breathing and exhale deeply, and leave your left leg backward. Continue breathing gently and mindfully and be aware of the sensations in your body.
Eka Pada Parivrtta Utkatasana and Variations
- Chair pose.
- Revolved chair pose.
- Revolved half-moon pose (challenging balancing pose)
- Chair pose with arms extended.
- Do this pose with the support of the wall initially.
The Bottom Line
This pose is all about focus, concentration and being aware of your breath, let it guide your movements. It requires flexibility, balance and a strong core to stay stable on one leg. Start with simpler one legged poses and work your way up with a yoga teacher. If you have any health concerns, consult your doctor before practicing this pose. Also, regular practice can help reduce stress, ease anxiety and calm the body and mind.
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