YanvaYoga > Yoga Poses > Revolved Chair Pose

Revolved Chair Pose - Parivrtta Utkatasana

Revolved Chair Pose (front) - Iana Varshavska

02.01.202117.10.2023

Revolved Chair Pose, Twisted Chair Pose or Parivrtta Utkatasana in Sanskrit ( parivrtta means “revolved”, utkata means “fierce” and asana means “pose”) is considered a base pose as Revolved Chair Pose variations can be derived from this pose. A great way to strengthen and lengthen the leg muscles, this challenging posture also lengthens and improves mobility in the spine. Practicing Parivrtta Utkatasana will give a feeling of groundedness in the lower half of the body and open spaciousness in the upper body.

In order to deepen the posture, you must find strength in the legs and lightness in the spine and upper body. While it’s easy to only focus on deepening the twist, the best results come from first setting up your foundation. This philosophy of building a strong foundation through rooting and grounding is helpful in life. While your goals and aspirations, even your daily to-dos, can constantly demand your attention, get strong through your roots before you try to spread your wings.

Pose Detail

By Type: Balancing Yoga Poses, Chest Opening Yoga Poses, Flexibility Yoga Poses, Shoulder Opening Yoga Poses, Strengthening Yoga Poses
Difficulty: Beginners, Intermediate
Body Position: Standing Yoga Poses, Twist Yoga Poses
By Benefit: Yoga Poses For Digestion, Yoga Poses For Stress Relief, Yoga Poses For Weight Loss

Step-by-Step Instructions

Step 1

Start in Mountain Pose with big toes together & heels slightly apart If you have lower back issues feet hip distance apart with the outer edges of the feet being parallel to one another.

Step 2

On an exhale, bend your knees and lower your hips down. Lift your arms up above head, rotate the triceps in towards one another and draw the shoulder blades away from the ears. Shift the weight into your heels and draw your shins back. Lengthen your tailbone down towards the earth.

Step 3

Bring a gentle engagement to your belly by drawing your navel in and up towards your spine. Tuck the lower ribs in as you open your chest and broaden your collarbones. Bring the hands together in prayer at the heart center.

Step 4

Exhale, initiating movement from the core, twist the torso to the right and bring the left elbow to the outside of the right thigh. The lower half of the body remains as it was in chair pose. If you notice the right hip has moved forward, draw the right hip back so that it is even with the left.

Step 5

Press both hands into one another and the left tricep into the right outer thigh to open the chest more towards the right. If you are comfortable here and would like to deepen the posture, you can extend the arms open. The right fingertips reach towards the sky and the left fingertips reach down towards the mat or a block.

Step 6

Bring the gaze up to the sky (or the right hand if you have extended the arms). Keep the majority of the weight in your heels and sink the hips down a little bit more. With every inhale lengthen the spine and with every exhale twist a little deeper.

Step 7

To release Twisting Chair, unhook the left elbow and get out of the twist. Then, fold over your legs and straighten them coming into a forward fold. Rest for a few breaths and come into the opposite side. Modifications For tight hips or tender lower back place your feet hips distance apart and parallel. Place the left elbow inside the left knee and twist from there.

Benefits and Contraindications

Benefits

Stretches and opens the chest, shoulders and upper back

Strengthens the glutes, thighs, ankles, calves and lower back

Stimulates the heart and abdominal organs

Increases balance and focus

Improves joint range of motion

Contraindications

Neck injuries

Back injuries

Low blood pressure or dizziness

Pregnancy

Photo poses in different angles

Modifications, Props and Tips

Don’t let your knees move in front of your toes, to protect your knee joints. Keep pressing your shin bones back and weighting your heels, to keep your knees pressure free.
Don’t let one knee slide in front of the other. Learn to stabilize your pelvis and lower back with the symmetry, allowing for a deeper and pain-free twist.
Use a folded blanket or rolled yoga mat beneath your heels to keep your feet firmly planted when practicing this posture.
Place a block between your inner thighs. Squeeze the block as you twist to help keep your knees aligned.

Frequently Asked Questions

Can beginners practice the Revolved Chair Pose?

Yes, beginners can practice the Revolved Chair Pose with proper guidance and modifications. It’s important to listen to your body and not force the twist beyond your comfortable range of motion. Start with the basic Chair Pose (Utkatasana) to build strength and stability before attempting the revolved variation. As you progress, you can gradually deepen the twist and explore different variations of the pose.

How long should I hold the Revolved Chair Pose?

It is recommended to hold the Revolved Chair Pose for 30 seconds to 1 minute on each side, gradually increasing the duration as your practice progresses.

Can the Revolved Chair Pose help with improving digestion?

Yes, the twisting motion of the Revolved Chair Pose stimulates the digestive system, aiding in digestion and detoxification.

Are there any precautions for knee or hip issues while practicing the Revolved Chair Pose?

If you have knee or hip issues, it’s important to approach the pose with caution. Modify the pose or seek guidance from a qualified yoga teacher or healthcare professional to ensure safety.

What are some common mistakes to avoid while practicing the Revolved Chair Pose?

Common mistakes include rounding the back, collapsing the chest, or forcing the twist beyond your comfortable range. Focus on maintaining a straight spine and engaging the core.

Can the Revolved Chair Pose be practiced by individuals with limited flexibility?

Yes, individuals with limited flexibility can still practice the Revolved Chair Pose. Start with gentle twists and gradually work on increasing the range of motion as your flexibility improves.