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Revolved Chair Pose , or Parivrtta Utkatasana , is a dynamic and challenging pose that combines strength, balance and flexibility. This position strengthens the legs, core muscles and shoulders, while improving the flexibility of the back and increasing the stability of the body.

Correct technique

How to perform Parivrtta Utkatasana :

  1. Start in Mountain Pose (Tadasana) with your feet together or hip-width apart.
  2. Breathe in, lift your arms up and lower your hips down as if you were sitting on a chair (Utkatasana).
  3. Exhale, place the palms together in front of the heart in Anjali Mudra and twist the torso to the right. Bring your left elbow to the outside of your right thigh.
  4. Keep your knees aligned with each other and press your hands together to reinforce the twist in your upper body. Keep your spine long.
  5. Hold the position for 5-10 breaths before carefully releasing and repeating on the other side.

Common errors

  • Knees sticking out : Make sure your knees stay in line. Avoid one knee extending further forward than the other.
  • Rounding the back : Keep your back straight and lengthen your spine as you twist.
  • Weight on the toes : Press the weight back onto the heels to ensure good balance and stability.

Modifications and variations

If you have limited flexibility or are a beginner, try these modifications:

  • Block for support : Place a yoga block under your hand on the floor for extra support when twisting your upper body.
  • Basic Variation : Perform the pose without twisting your upper body to focus on building strength in your legs and core first.

Video demonstrations

1. Step-by-Step Guide to Revolved Chair Pose (Women)

In this video you can learn how to perform the Revolved Chair Pose with a focus on correct technique and breathing.

2. Yoga Tutorial: Revolved Chair Pose for strength and balance

A video that goes through important points to master the twist and balance in Revolved Chair Pose .

Number of repetitions and sets

Hold Parivrtta Utkatasana for 5-10 breaths on each side. Repeat 2-3 times to improve balance and core and leg strength.

Breathing technique

Inhale as you lengthen your spine, and exhale as you twist deeper into the pose. Keep your breathing steady and calm as you maintain the position, and use exhalation to reinforce the twist.

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