Twisted Chair Pose (Revolved Chair Pose)

Twisted Chair Pose

Revolved Chair Pose is considered a base pose as twisted chair pose variations can be derived from this pose.Twisted Chair Pose helps boost energy in the body and hence can be included in flow yoga sequences.

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.
Step 3
Shift the weight into your heels and draw your shins back. Lengthen your tailbone down towards the earth.
Step 4
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.
Step 5
Bring the hands together in prayer at the heart center.
Step 6
Exhale, initiating movement from the core, twist the torso to the right and bring the left elbow to the outside of the right thigh.
Step 7
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 8
Press both hands into one another and the left tricep into the right outer thigh to open the chest more towards the right.
Step 9
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 10
Bring the gaze up to the sky (or the right hand if you have extended the arms).
Step 11
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 12
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

Tips

In yoga, we work with our physical bodies in order to understand and balance the internal layers of ourselves, including the breath and the mind. The practice can also help us perceive whether our energy is balanced between outward and grounding energy (apana vayu) and inward and upward-moving energy (prana vayu). Parivrtta Utkatasana and Pasasana demand that we simultaneously ground down for stability and focus inward to create length and lightness, or space for twisting. We learn to root to rise, and balance these opposing energies to achieve a feeling of equanimity and ease.

Modifications & Variations
  • Revolved Chair Pose One Hand On Knee
  • Chair Pose Prayer Hands
  • Chair Pose Aerial
  • Shiva Squat Pose Prayer Hands
  • Flying Mountain Feet Knees Chair Pose Partner
  • Chair Pose
  • Standing Wall Squat Pose
  • Chair Pose Variation Eagle Arms
  • Chair Pose Variation Elbows
  • Chair Pose Variation At Wall
Top Preparatory Poses
  • Chair Pose
  • Chair Pose Prayer Hands
  • Revolved Chair Pose Variation
Top Follow-Up Poses
  • Revolved Chair Pose Variation
  • Chair Pose
  • Standing Forward Fold Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana has been actively practicing yoga for 5 years. In addition to practice, she studies various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.