Gaze over the shoulderElbow outside the kneeHips back and downWeight in the heelsChest opensKnees stackedRevolved Chair Pose
Parivṛtta Utkaṭāsana
Read what the gnome says
Revolved Chair! From chair pose, bring the hands to the heart, then twist and hook the elbow outside the opposite knee. Knees together, chest open, weight in the heels. Twist from the ribs, not the neck. Breathe, then switch. Twisty gnome.
Works on Obliques · Quadriceps · Glutes
How to do it
- Stand tall, bend the knees and sit the hips back, as if onto a chair.
- Bring the palms together at the heart and hook the opposite elbow outside the knee.
- Twist from the chest, keep the knees level and hold; switch sides.
Common mistakes
- Don’t let the knees drift past the toes.
- Don’t twist from the neck: turn from the ribs.
- Don’t let the knees separate.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Twist
Bharadvaja’s Twist IIIntermediate
Half Lord of the FishesIntermediate
Marichi's Pose CIntermediate
Open-Arm Revolved High LungeIntermediate
Reclined Eagle Legs TwistIntermediate
Revolved Chair with Open ArmsIntermediate
Practised by real people
Share your own version of this pose: it helps others practise and puts your profile in front of the community.