Top arm reaches upGaze up to the top handChest opensWeight in the heelsKnees levelRevolved Chair with Open Arms
Parivṛtta Utkaṭāsana (open arms)
Read what the gnome says
Revolved Chair with Open Arms! From chair pose, twist and open one arm up, the other down. 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 and sit the hips back into Chair Pose.
- Twist the chest, place one hand down and open the other arm to the sky.
- Keep the knees level, gaze up and hold; switch sides.
Common mistakes
- Don’t let the knees drift apart.
- Don’t twist from the neck.
- Don’t lean the weight into the lower hand.
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.
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Open-Arm Revolved High LungeIntermediate
Reclined Eagle Legs TwistIntermediate
Revolved Chair PoseIntermediate
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