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Revolved Chair Pose (Parivrtta Utkatasana)

Revolved Chair Pose, known in Sanskrit as Parivrtta Utkatasana (pah-ree-VRT-tah oot-kah-TAH-sah-nah), is a dynamic and invigorating twisting variation of the foundational Chair Pose. Parivrtta means "revolved" or "turned around," and Utkatasana translates to "powerful pose" or "chair pose." This posture challenges both strength and flexibility, offering a deep detoxification for the body and a focused calm for the mind.

In Revolved Chair Pose, practitioners twist their torso to one side, typically bringing their palms together in a prayer position at the chest, hooking one elbow to the opposite knee. This combines the leg and core engagement of a squat with a profound spinal rotation, making it a powerful pose for building internal heat and improving spinal mobility.

How to Practice Revolved Chair Pose

Follow these instructions to safely and effectively practice Revolved Chair Pose:

1. Begin in Mountain Pose (Tadasana) with your feet together or hip-width apart.
2. Inhale, then exhale as you bend your knees and lower your hips as if sitting into an imaginary chair. Ensure your weight is rooted through your heels and your knees are behind or directly over your ankles. This is Chair Pose.
3. Bring your palms together in Anjali Mudra (prayer hands) at the center of your chest.
4. Inhale to lengthen your spine, then exhale as you twist your torso to the right, bringing your left elbow to the outside of your right knee.
5. Press your palms firmly together, using the leverage of your elbow against your knee to deepen the twist. Keep your chest open and expand across your collarbones.
6. Ensure that your left knee does not move forward beyond your right knee, maintaining an even squatting position.
7. Gaze gently towards the ceiling, or if that strains your neck, look forward or down at your feet.
8. Hold the pose for 5-10 breaths, focusing on lengthening the spine with each inhale and twisting deeper with each exhale.
9. On an inhale, untwist and return to Chair Pose, bringing your palms back to your chest.
10. Exhale and twist to the left, bringing your right elbow to the outside of your left knee. Again, ensure your right knee stays aligned with your left.
11. Hold for the same duration.
12. Inhale to return to Chair Pose, then exhale to straighten your legs and return to Mountain Pose.

Benefits of Revolved Chair Pose

Revolved Chair Pose offers a multitude of physical and energetic benefits:

• Strengthens Legs and Core: The squatting action rigorously engages the quadriceps, hamstrings, glutes, and core muscles, building strength and endurance.
• Stretches and Mobilizes the Spine: The twisting action helps to increase flexibility in the vertebral column and surrounding muscles, alleviating stiffness in the lower and upper back.
• Opens the Upper Back and Shoulders: The chest-opening aspect of the twist helps to counteract rounded shoulders and sedentary postures.
• Stimulates Digestion: Twisting poses are renowned in yoga for their ability to massage the internal organs, which can aid in detoxification and improve digestive function.
• Enhances Balance and Focus: Balancing in the squat while twisting requires significant concentration, improving overall balance and mental focus.

Cautions and Contraindications

While Revolved Chair Pose is beneficial, it's important to approach it with awareness. Avoid this pose if you have:

• Recent or chronic knee injuries
• Lower back pain or disc issues (perform a gentler twist or consult a medical professional)
• Ankle injuries
• Severe headaches or migraines
• Pregnancy (modify with an open twist or wide stance)

Always listen to your body and modify the pose as needed. If you're unsure if this pose is right for you, consider trying a yoga generator or consulting a qualified yoga instructor for personalized guidance.

Revolved Chair Pose Details