The Twisting chair pose of yoga helps you to improve your ability to hold your balance in precarious positions. It also nourishes your hips, thighs (quads), calf muscles, ankles and feet.
This pose is an adaptation of the regular chair pose where you mimic a posture as though you are sitting on a chair. In the twisting chair pose, in addition to this, you also twist your hips to your right and then to your left.
This pose involves balancing yourself. This apart it is a simple pose and can be mastered by anyone. Only those who suffer from postural vertigo, or any knee, ankle, hip or spine related ailment need to consult their physician before they go ahead with doing this pose.
You start doing this pose from a standing position. Stand with your feet together. The big toes of your right and left feet, and also your heels should touch each other. Ground your feet into the floor to secure your position.
Join your palms at the level of your heart and bend from your hips and knees as you do in the normal chair pose. Pause at this stage and inhale. As you exhale, turn your shoulders to your right and then bend down slightly to your right. Your right shoulder and elbow can come as close possible to your knees. You may even rest your right elbow on your left knee.
When you are learning to do this pose, having a friend around to help you to hold your balance would be ideal.
Now turn your face upwards and fix your gaze at any one point on the ceiling. This would help you psychologically to hold your balance. Pause at this step for some time and then exit this pose. When exiting, gradually straighten your shoulders and then your hips and knees to stand up.
Sources:
http://www.youtube.com/watch?v=WEhkWNQMncI
http://www.yogatic.com/tag/twisted-chair-pose/
Awkward Chair Pose - Utkatasana
http://yoga.about.com/od/yogaposes/a/utkatasana.htm
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