Revolved Chair
Maya - Pose Assistant
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Benefits
Revolved Chair Pose is a powerful standing twist that combines the leg strengthening of Chair Pose with a deep spinal rotation. It builds heat, improves balance, detoxifies abdominal organs, and strengthens the core.
Practice Guide
Start in Chair Pose (Utkatasana), feet together or hip-width, knees bent, hips sinking back, arms can be at heart center.
Inhale, lengthen your spine. Exhale, twist your torso to the right, bringing your left elbow to the outside of your right thigh or knee.
Press your palms firmly together (if in prayer), using the leverage of elbow against thigh to deepen the twist. Aim to bring prayer hands towards the center of your sternum.
Keep both knees aligned and tracking forward; prevent the left knee from jutting ahead of the right.
Sink hips low, maintaining the chair squat. Gaze can be sideways or up over your right shoulder.
Hold, breathing steadily. To exit, inhale, untwist back to Chair Pose. Exhale, straighten legs to Mountain Pose. Repeat on the other side.
Modifications
Keep feet hip-width apart for more stability.
Place a block between thighs to help keep knees aligned.
Lessen the depth of the squat if needed.
Open arms wide, with bottom hand towards floor/block and top arm towards ceiling (similar to Revolved Side Angle arm variation).
Safety Notes
⚠Knee injury (ensure proper alignment, modify squat depth)
⚠Lower back injury (herniated disc - avoid deep twists or practice very mindfully)
⚠Sacroiliac (SI) joint issues (be cautious with the twist and hip alignment)
⚠Pregnancy (perform an open twist away from the legs, or avoid closed twists)
⚠High blood pressure (use caution, avoid holding breath)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.