How to do Revolved Chair (Parivrtta Utkatasana)

Start in Chair

Stand with feet together. Exhale, bend your knees deeply and sit your hips back as if into a chair.

Hands to Prayer

Bring your palms together at the centre of your chest.

Lengthen

Inhale and lengthen your spine, leaning the torso slightly forward.

Twist

Exhale and twist to the right, hooking your left elbow outside your right knee.

Deepen

Press the palms together and turn the chest towards the side. Keep the knees level and the hips back. Hold for 30–60 seconds, breathing steadily, then come back to centre and switch sides.

✅ Benefits

Strengthens the legs, hips and glutes
Builds rotation and mobility in the upper back
Engages the core and improves balance
Builds stamina and focus

🌿 Wellness Support

Many people find twists refreshing for the back
May help ease stiffness in the upper back

⚠️ Precautions

Stop if you feel pain in the knees or lower back
Keep the knees level — do not let one slide forward
Keep your hands at the chest without hooking the elbow if the twist feels strained
Bend the knees less to reduce the load on the legs

🩺 Check With a Healthcare Professional First If You Have

A knee injury
A back or spinal injury
Low blood pressure or dizziness
Pregnancy — avoid deep twists; check with your doctor or midwife

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▶ Start Revolved Chair