Prayer Twist

Parivitta Utkatasana

Prayer Twist, or Revolved Chair Pose, is a deep twisting posture that increases spinal mobility while strengthening thigh, core, and back muscles.

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Begin in Mountain Pose with your feet together and your arms by your side. Bend your knees and squat down while keeping both feet on the floor. Keep your pelvis neutral, with your pelvic floor muscles engaged and your inner thighs contracting.
Bring your palms together in a prayer position in front of your chest. Inhale, and lengthen your spine. As you exhale, lean forward slightly and twist your upper body to the right. Bring your left elbow to the outside of your right knee. Keep your spine long and avoid rounding. Be sure both knees are side by side and that your left knee did not slide in front of your right.
Continue sit deep into your squat with your core engaged. Keep both shoulders firm on your back. Pull your chin slightly away from your chest and look up towards the ceiling. You may look to the side or down towards the floor if that is more comfortable for your neck.
Stay in this pose for 30 seconds or more. Release to Mountain Pose with your arms by your sides, and repeat on the other side.

If you are unable to bring your elbow to the outside of your knee, you can place your bottom hand on the outside of your leg, and your top hand on your sacrum instead
Squeeze a block in between your thighs to find more strength, stability, and spinal length
You may look down instead of up towards the ceiling if you have neck pain or an injury

Prayer Twist balances the Solar Plexus Chakra (Manipura), and helps the practitioner connect to personal power, strength, and commitment.