Revolved Chair Pose (Parivrtta Utkatasana)

Interesting Fact

Parivrtta Utkatasana, or Revolved Chair Pose, is also known as Twisted Chair Pose. This pose is a powerful combination of strength and flexibility, often referred to as the “fierce twist” due to its intense engagement of the core and lower body.

Benefits

• Physical Benefits:
  • Strengthens the glutes, thighs, ankles, calves, and lower back.
  • Stretches and opens the chest, shoulders, and upper back.
  • Improves balance and focus.
  • Enhances joint range of motion.
• Energetic Benefits:
  • Stimulates the Manipura (Solar Plexus) Chakra, promoting personal power and confidence.
  • Activates the Anahata (Heart) Chakra, encouraging emotional balance and openness.
• Mental Benefits:
  • Increases concentration and mental clarity.
  • Reduces stress and anxiety.

Contraindications

• Knee, ankle, or back injuries.
• Neck injuries.
• High blood pressure.

Practice Guide

Performing Parivrtta Utkatasana

1. Starting Position: Begin in Tadasana (Mountain Pose) with your feet together and arms at your sides.
2. Bend Your Knees: On an exhale, bend your knees and lower your hips as if sitting back into a chair. Keep your thighs as parallel to the floor as possible.
3. Lift Your Arms: Raise your arms overhead, keeping them parallel with palms facing inward.
4. Twist the Torso: Bring your hands together in Anjali Mudra (prayer position) at your heart center. On an exhale, twist your torso to the right, bringing your left elbow to the outside of your right thigh. Keep your hips square and knees aligned.
5. Dristi (Gaze): Look up towards the ceiling or at your right hand if you extend your arms.
6. Bandhas: Engage Mula Bandha (root lock) and Uddiyana Bandha (abdominal lock) to support the twist and maintain core stability.
7. Mudras: Keep your hands in Anjali Mudra or extend your arms, reaching your right hand up and left hand down towards the floor.

Exiting the Pose

1. Release the Twist: On an inhale, return to the center with your hands in Anjali Mudra.
2. Straighten Your Legs: Exhale and straighten your legs, returning to Tadasana.

Counter Poses

1. Uttanasana (Standing Forward Bend): Stretches the back and releases tension.
2. Balasana (Child’s Pose): Relaxes the spine and shoulders.

Pro Tips

• Ensure your knees stay aligned and do not shift forward during the twist.
• Keep your weight in your heels to maintain balance.
• Engage your core throughout the pose to deepen the twist and protect your lower back.
• Focus on deep, even breathing to enhance the stretch and maintain stability.