Vinyala

Pose sheet

Revolved Chair Pose

Parivṛtta Utkaṭāsanaपरिवृत्त उत्कटासन

Standing, bend your knees and rotate your torso with your palms together.

Open this pose in the 3D body

Steps

Support

Both feet, with heels and balls of the feet grounded.

Enter

  1. Start in Mountain Pose with your feet together.
  2. Bend both knees and move your hips back.
  3. Bring your palms together at your chest; inhale, lengthening your torso.
  4. Exhale and turn your chest to the right.
  5. Place your left elbow outside your right thigh, beside the knee.

Hold

  1. Keep both knees aligned and pointing in the direction of your toes.
  2. Ground your heels and keep the balls of your feet down.
  3. Press your palms gently together, thumbs centered in front of your sternum.
  4. Lengthen your spine without rounding or overarching your lower back.

Exit

  1. Inhale, release your elbow, and unwind.
  2. Straighten your legs and lower your hands; return to Mountain Pose.
  3. Repeat to the left, switching the positions of your arms.
Breathing
Inhale to lengthen; exhale to twist; breathe continuously.
Gaze
Look up or straight ahead.
Duration
5 breaths per side.

Adapt

Adaptations

  • Feet apartSeparate your feet to hip width.
  • Less rotationPlace your hand or forearm outside the opposite knee.
  • WallRest your hips against a wall, with your feet forward.
  • Neutral neckAlign your head with your torso; look ahead.

Variations

  • Arms extended, lower fingertips grounded and upper hand lifted.

Signals of effort

  • Bent knees and hips while supporting your body weight.
  • Torso rotation with your elbow against your thigh.
  • Cervical rotation when looking up.