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Revolved Chair
Chair with a twist or revolved chair is a grounding pose that helps increase spinal flexion, core strength and stability. It strengthens the legs, back and hips.
Sanskrit: Parivrtta Utkatasana
Drishti: Forward or over the raised shoulder
Counterpose: mountain, chair, downward dog
Materials
- Yoga mat
Instructions
- Inhale and stand in mountain pose.
- Exhale and bend your knees so that your legs are parallel to the floor as much as possible.
- Inhale and raise both arms overhead. Firm your shoulder blades against the back as you engage your legs and core muscles.
- Exhale and lower hands in a prayer position into your chest as you slide your shoulder blades down.
- Breathe in as you continue to engage the legs and core while sitting low.
- Exhale and twist your left elbow across the knees. Press your elbow against the outer edge of your right knee. Keep your chest up above the hips.
- Stay for 15 to 30 seconds. To release, inhale, strengthen your legs and stand up. Exhale and lower both arms to your sides. Repeat on the other side.
Notes
Modifications: Only bend the knees as far as comfortable. Use a chair to support the sitting bones if needed.
Preparatory poses: cat and cow, gentle twist, chair, triangle
Follow-up poses: mountain, downward dog, child's pose, lunge twist