Revolved Chair Pose is a unique yoga pose that helps you simultaneously ground yourself in strength, and lift up in lightness…
Revolved Chair Pose (Parivrtta Utkatasana) – also called Twisted Chair Pose or Chair Twist Pose – is a powerful strengthening pose for the lower body that strengthens the legs, hips, glutes, and thighs, while lengthening the spine and improving mobility. It also lengthens your torso, improves posture, stimulates the digestive system, and opens up the chest, shoulders, and upper back.
For proper practice of this pose, you will want to root your feet strongly into the ground, feeling that your lower body is grounded and stable while your upper body is uplifted and light.
To modify the pose, you may wish to place a folded blanket or yoga mat beneath your heels to remind you to plant your heels strongly into the ground. You can also place a yoga block between your thighs and squeeze this as you twist to help you keep your pelvis and knees properly aligned and protect your lower back in the pose.
Those with knee injuries should use caution in this pose. Don’t go too deep, and make sure to keep your weight back towards your heels. As always, it is wise to consult your healthcare provider before performing this pose if you have any existing injuries.
How to Do Revolved Chair Pose:
- Begin in Chair Pose with knees squeezing together and weight mostly in your heels.
- Bring your hands together into a prayer position at the center of your chest.
- Inhale to lengthen your spine. Exhale to hinge forward then twist to your right, hooking your left elbow outside your right thigh.
- Press your palms together to create more space between your collarbones.
- Keep your knees together. Lower your hips an extra inch.
- Hold for 3-5 breaths before releasing to a forward fold. Return to chair and repeat on the other side.
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