Urdhva Parivrtta Sukhasana

Urdhva Parivrtta Sukhasana combines an overhead arm stretch with spinal twisting to create length, openness, and energetic flow through the whole upper body. With the hands clasped overhead, the movement strengthens the shoulders, arms, and core while improving flexibility in the spine, waist, and ribcage. The twisting motion also helps release tension from the back and neck while supporting posture and deeper breathing.

The upward stretch creates a lifting sensation through the spine and encourages energy to rise upward through the body. The twisting action stimulates the Solar Plexus Chakra (Manipura), building inner strength and clarity, while the expansion through the chest activates the Heart Chakra (Anahata). The openness through the neck and throat stimulates the Throat Chakra (Vishuddha), and the lifted arms above the head help activate the Crown Chakra (Sahasrara), supporting clarity, awareness, and connection to higher consciousness.

To practice:

Sit in a cross legged position and fold the fists overhead with the arms extended upward. Lengthen the spine and begin twisting the upper body gently from side to side while keeping the arms lifted and the breath steady. Allow the movement to come from the waist and spine while the chest stays open. Inhale while moving to the left and exhale when moving to the right

If lifting the arms overhead feels too intense, slightly bend the elbows.

if needed, sit on a cushion.