Hasta Prasarita Parivrtta Sukhasana

Hasta Prasarita Parivrtta Sukhasana combines twisting movement with an active extension of the arms to create strength, mobility, and energetic flow through the upper body. With the fists folded together and the arms stretched forward, the twisting motion strengthens the shoulders, arms, and core while improving flexibility and mobility in the spine and upper back. The exercise also helps release tension stored in the shoulders, chest, and neck while supporting posture and circulation.

The active extension of the arms creates a strong energetic connection from the center of the body outward, while the twisting movement helps clear stagnant energy from the spine and nervous system. The exercise stimulates the Solar Plexus Chakra (Manipura) through the activation of the core and twisting center of the body, while the openness through the chest and shoulders supports the Heart Chakra (Anahata) and Throat Chakra (Vishuddha), encouraging confidence, openness, and clear expression.

To practice:

Sit in a  cross legged position and stretch the arms straight forward in front of the body with the fists folded together. Lengthen the spine and twist the upper body from side to side in a steady and flowing rhythm while inhaling to the left and exhaling to the right.

If extending the arms fully feels too intense for the shoulders, keep a soft bend in the elbows or lower the arms slightly while maintaining the twisting movement and upright posture.

If needed, sit on a cushion.