Chair with Open Arm Twist - Utkatasana

Try out this Asana with me?, Health Challenge Invite Utka??sana

STEPS :

1. Stand with your feet together and arms by your sides.
2. Inhale and raise your arms straight above your head, shoulder-width apart.
3. Exhale and bend your knees, like sitting in an imaginary chair, keeping your thighs parallel to the floor.
4. Twist your torso to the right, placing your left elbow outside your right knee, or place your right hand on the floor behind your right foot, and extend your left arm up.
5. Gaze up towards the ceiling or the raised arm.
6. Hold the pose for about 30 seconds to 1 minute, breathing deeply.
7. Inhale and untwist your torso, coming back to the Chair Pose.
8. Take a breath to center yourself, then repeat the twist on the other side, twisting your torso to the left.
9. Hold the twist again for 30 seconds to 1 minute while breathing deeply.
10. Inhale and come back to the Chair Pose.
11. Exhale and release the pose by straightening your legs and lowering your arms.

Benefits

• Increases the flexibility of the spine and back
• Strengthens the legs.
• Increases flexibility of the hip and knee joints.
• Improves balance.

Who Can Do

Consult a doctor before beginning an exercise regime.