Pelican Pose

Parivrtta utkatasana

Pelican Pose

What is Pelican Pose?

Pelican pose, a one-legged variation of parivrtta utkatasana, develops leg and core strength. From revolved chair, the yogi lifts one foot from the floor in a balancing twist.


  • Begin in chair pose, hands pressed together in prayer.
  • Exhale and twist the torso to the right. Press the left elbow against the outer right thigh.
  • Inhale and pick the left foot up from the floor, raising it in line with the knee.
  • Breathe while holding the pose.
  • Change sides.


  • Avoid if there is high blood pressure.

Benefits of Pelican Pose

  • Strengthens the quadriceps, core, hamstrings and glutes
  • Strengthens and stabilizes the knees and ankles
  • Stretches the shoulders and wrists
  • Promotes physical and mental balance
  • Improves focus and concentration
  • Improves spinal rotation
  • Improves digestion and stimulates the internal organs

Pelican Pose Details

Sanskrit Name
Parivrtta utkatasana
par-iv-rit-tah oot-kah-TAH-sah-nah
Pose Level
Parshva (Side)
Pose Type
Balancing, Core, Standing Poses, Strength, Twists
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