Revolved Chair Pose, or Parivrtta Utkatasana in Sanskrit, is a dynamic twisting posture that combines strength and balance. This yoga pose deeply engages the legs and glutes while activating the core through the spinal twisting movement. The twisting action stimulates the internal organs, promoting digestion and cleansing, while the engagement of the lower body builds stamina and endurance.
How do you do Revolved Chair?
Step 1.
Begin in a chair pose by standing with your feet together and bend your knees like you are sitting back onto an imaginary chair. Keep your weight in your heels and your spine long and extended.
Step 2.
Bring your hands to a prayer position pressing your palms together at the center of your chest. On an inhale, imagine creating space in your spine, lifting the ribcage up and away from your hips.
Step 3.
On an exhale, twist to the right by hooking your left elbow outside of your right thigh for leverage to revolve your ribcage.
Step 4.
Ensure your knees remain aligned and your hips level, avoiding the tendency to let one knee move forward or backward.
Step 5.
Press your hands firmly together to deepen the twist and open your chest. Your gaze can follow the twist, looking up over your right shoulder, or remain forward if that’s more comfortable for your neck.
Step 6.
Breathe deeply and actively engage your abdominal muscles to support your spine.
Step 7.
Focus on lengthening your spine before deepening the twist to protect your back.
Step 8.
Return to chair pose and repeat on the left.
Benefits of Revolved Chair
Twisting poses, like Parivrtta Utkatasana, stimulate the digestive organs, including the stomach, intestines, and kidneys. This can aid digestion and help in the detoxification process by promoting the elimination of toxins
The squatting position strengthens the legs and glutes while enhancing balance
The twist engages the oblique muscles, which are part of the core. This helps to build strength and stability in the abdominal region, supporting better posture and balance
Opens the chest and stretches the muscles around the shoulders and upper back. This can counteract the effects of poor posture and prolonged sitting, which often lead to tightness in these areas
Variations of Revolved Chair
Open arm twist (towards the floor and sky): separate your palms away from each other so that the lower hand reaches toward the floor (or a block if the floor is too far) while the upper hand extends toward the sky
Open arm twist (forward and back): option to open your arms parallel to the floor to twist. This variation provides a different stretch for the shoulders and can help improve the alignment of the twist
Bound Revolved Chair Pose: for a deeper twist, the bottom arm threads under the thigh while the top arm wraps around the back, clasping hands or wrist behind the back. This deepens the stretch in the shoulders and chest, and intensifies the twist in the spine.
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