Revolved Chair Pose
Parivrtta Utkatasana
Revolved Chair Pose (Parivrtta Utkatasana, meaning "revolved fierce pose" in Sanskrit) combines the intense lower body work of Chair Pose with a full spinal twist, creating a posture that is both strengthening and detoxifying in a single shape. The legs hold the deep squat position while the torso rotates, placing the opposite elbow to the outer knee, which requires core stability, hip flexibility, and balance to maintain simultaneously. The twisting action is understood to compress and release the digestive organs, stimulating circulation and aiding detoxification. It is a common feature of heat-building sequences and power yoga classes, where it follows Chair Pose as a natural intensification of the same foundational position.
Benefits
- Strengthens the thighs and core simultaneously
- Twists and lengthens the spine
- Stimulates liver and spleen for digestive health
- Opens the chest and shoulders
- Builds heat and focus
Step-by-Step Instructions
- 1
Begin in Chair Pose with feet together.
- 2
Bring your hands to prayer at the heart.
- 3
Exhale and twist to the right, hooking the left elbow outside the right thigh.
- 4
Press the palms together to open the chest and deepen the twist.
- 5
Keep both knees level, without letting one jut forward.
- 6
Hold for 3–5 breaths, then return to centre and twist left.
Common Mistakes to Avoid
One knee moving forward: keep both knees even
Rushing the twist: exhale deeply with each twist
Rounding the upper back: twist from the thoracic spine, not just the shoulders
Modifications & Variations
Place the lower hand on the floor or a block instead of prayer
Reduce the depth of the chair pose to ease the legs
Safety Notes
⚠Low blood pressure
⚠Insomnia
⚠Spinal injury
