June 15, 2024 7 min read

Welcome to the transformative world of yoga, where each pose embodies a unique journey toward strength, balance, and inner peace. Among the myriad poses, one stands out for its detoxifying and invigorating qualities – the Revolved Chair Pose.

This pose, an extension of the foundational Chair Pose, deepens the twist within the body, promoting physical and mental flexibility. Beginners can master the Chair Pose before advancing to the Revolved Chair Pose variations. 

By engaging the muscles of the legs and hips and gently massaging the internal organs, this pose offers the best workout for the body and mind. Furthermore, integrating the Revolved Chair Pose into yoga sequences fosters stability in the hips and pelvis, enhances overall strength and balance, and facilitates improved breathing patterns.

What is Revolved Chair Pose?

Revolved Chair Pose, Parivrtta Utkatasana in Sanskrit, is a detoxifying standing-twisting yoga posture. It challenges physical and mental flexibility by combining a deep twist with the foundational posture of the Chair Pose. To approach this pose, one begins in the Chair Pose and then twists the upper body while keeping the palms together in prayer.

To master this Revolved chair pose for beginners, you can start by practicing with open arms and hovering above a chair to understand the foundational movements. The Revolved Chair Pose strengthens leg and hip muscles, tones the back, and massages internal organs. It's particularly beneficial for building stability in the hips and pelvis, improving overall body strength, and enhancing balance. 

As practitioners release from the pose, they experience the relax the tension in the shoulders, neck, chest, and spine, along with improved blood circulation and energy flow throughout the body. Revolved Chair Pose is an excellent addition to yoga sequences, especially for teens, as it strengthens the core and boosts energy levels. Incorporating sustainable materials like bamboo sportswear can further enhance the eco-friendly aspect of the practice.

Revolved Chair Pose Benefits

1. Enhancing Stretching, Strength, and Lengthening

In today's sedentary lifestyle, our bodies often suffer from poor posture and restricted movement. The twisting motion of Revolved Chair Pose targets vital muscles and joints, providing a dual action of stretching and strengthening.

As the body twists, muscles in the hips and spine on one side are lengthened while those on the other side contract. This action increases flexibility and strengthens various muscle groups, including the hips, pelvis, shoulders, chest, and back.

Moreover, it engages muscles like the thighs, glutes, and hip flexors, aiding overall stability and support. The added squeeze on the psoas muscles helps to deepen the twist, fortifying the upper and middle back. Completing the pose with Anjali Mudra further activates the arms, adding a subtle yet beneficial strength component.

2. Improving Flexibility and Range of Motion

Moreover, Extended periods of sitting can lead to muscle and joint stiffness, limiting our range of motion. The revolved Chair Pose serves as a remedy by opening up tight areas such as the shoulders, chest, and upper back.This release of tension alleviates neck and shoulder stiffness and maintains the mobility of crucial joints like the spine, hips, and knees.

The twisting action of the spine enhances back muscle flexibility, facilitating smoother movement and enabling practitioners to explore more advanced variations like Revolved Lunge Pose Arm Circling, yoga handstand, or Revolved High Lunge Pose.

3. Breath, Chest, and Diaphragm

In the intricate posture of Parivrtta Utkatasana, commonly known as Revolved Chair Pose, the body undergoes a series of subtle yet profound changes. As you twist, there's a distinct pressure exerted on various breathing muscles like the intercostal muscles, chest, rib cage, and even the diaphragm, albeit to a lesser extent.

This pressure might initially impede the flow of oxygen to the brain. To counteract this, it's imperative to cultivate a practice of deep, intentional breathing. Elongating the breath and consciously expanding the chest creates vital space between the ribs, allowing ample air to fill the lungs.

Though mastering this technique may require patience, even the slightest effort towards opening the chest facilitates better breathing. This primes the body for more challenging twists like Parivrtta Baddha Trikonasana and enhances overall respiratory efficiency.

4. Awareness and Focus

Beyond its physical demands, the Revolved Chair Pose is a gateway to heightened awareness and balance. Students must pay close attention to their hips, ensuring they remain squared by gently pressing the knees together. With consistent, mindful practice, individuals can gradually embrace the pose, extending their duration without discomfort.

This mindful engagement fosters a sense of confidence, fortitude, and a deepened connection between mind and body. As practitioners progress, these inner qualities are continually tested, surpassing physical prowess and flexibility.

5. Alignment and Posture

Many spend hours slumped over desks, leading to poor posture and discomfort. But with the help of yoga, particularly poses like Revolved Chair Pose, we can improve our alignment and posture significantly.

This pose targets the thighs, buttocks, and hips and enhances balance, endurance, and confidence. When practicing Revolved Chair Pose, it's crucial to maintain proper alignment. Ensure that your elbows align, knees are kept together and behind the toes, and your neck remains relaxed during the twist.

For added support, students can use a block between their inner thighs. This focus on alignment benefits this specific pose and lays a foundation for mastering other poses like Bhunamanasana (Greeting the Earth Pose) and similar ones. Some practitioners find that wearing supportive attire, such as green and black leggings, can enhance their experience and provide additional comfort during these poses.

6. Energizing, De-stressing, Relaxing

Twisting poses like the Revolved Chair Pose offers physical benefits and energizes, de-stress, and relaxes the body and mind. As we twist, tension in the shoulders, chest, and back is released, promoting a sense of openness and ease.

When released from the pose, fresh prana (life force) and blood flow into the body, helping to alleviate discomfort and blocked energies. This release of negativity and tension reduces fatigue, tiredness, and laziness, leading to a more relaxed nervous system.

For students who find balancing in the twist challenging, variations like Revolved Chair Pose Chair Variation Hand Feet Bolster or Revolved Chair Pose One Hand On Knee offer alternatives to still benefit from the practice.

7. Stimulation, Organs, Balance, and Emotions

When you engage in the Revolved Chair Pose, you're not just stretching your muscles but nurturing a deeper connection with your body's internal workings. This pose stimulates the superficial muscles and reaches into the fascia, which serves as a protective shield for your internal organs and joints.

Through the gentle twist, you're directly impacting the functioning of these organs, enhancing digestion, and revitalizing reproductive organs. Moreover, this practice positively influences various bodily systems, such as respiratory, circulatory, and nervous systems.

Stimulating the organs and glands paves the way for internal balance, reflecting your physical stability and posture. This internal harmony extends to the mind, fostering emotional control and improved mental well-being.

8. Therapeutic, Healing, and Ailments

The Revolved Chair Pose holds therapeutic potential, particularly for individuals with specific ailments. It can benefit those suffering from slipped discs or lower back pain, provided they are suitable for practice. Additionally, for diabetic practitioners, the combination of twisting and forward bending may contribute to regulating blood sugar levels.

Revolved Chair Pose Contraindications

Revolved Chair Pose, Parivrtta Utkatasana, is a beneficial yoga posture that integrates breath, balance, and stability. However, to practice it safely and effectively, moreover, it's essential to be aware of specific contraindications that may apply. These precautions are vital for yoga practitioners and instructors to prevent injuries and ensure a positive experience.

1. Injury and Surgery

First and foremost, individuals with specific injuries or who have undergone certain surgeries should approach Revolved Chair Pose with caution. This includes those with neck, shoulder, back, or spinal disc injuries, as well as knee injuries.

Additionally, individuals who have had abdominal surgery or suffer from chronic inflammatory digestive issues or SI joint dysfunction should avoid this pose. These conditions can be aggravated by the twisting motion involved in Parivrtta Utkatasana, potentially leading to further discomfort or injury.

2. Physical Strength and Weak Body

Another important consideration is the practitioner's overall physical condition. If someone experiences frequent headaches, suffers from migraines, or has low blood pressure, they may find this pose challenging or uncomfortable.

Similarly, individuals with conditions such as Inflammatory Bowel Disease (IBD) or diastasis recti, which affect abdominal muscles or breathing, should refrain from practicing the Revolved Chair Pose.

However, seniors can still engage in the practice with the support of a chair, making it accessible to a broader range of practitioners.

How long should you hold parivrtta utkatasana (revolved chair pose)?

Parivrtta Utkatasana, fondly known as Revolved Chair Pose, is a dynamic yoga posture brimming with benefits for body and mind alike. For beginners, it's crucial to grasp the ideal duration for holding this pose to ensure safety and maximize gains.

Typically, aim to keep the pose for approximately 30 seconds to 1 minute per side, adapting to your capacity and progression. This timeframe strikes a balance, allowing full engagement while mitigating the risk of strain or injury.

Transitioning from one side to the other, embrace the challenge and delve into the enriching experience of Revolved Chair Pose. Venture into its realm and witness the immense rewards it offers to your practice.


In conclusion, the Revolved Chair Pose emerges as a cornerstone of holistic well-being within yoga. Incorporating this dynamic posture into your practice cultivates physical strength and flexibility and nurtures mental resilience and inner harmony.

Furthermore, by embracing the challenges and rewards of Revolved Chair Pose, practitioners unlock a pathway to enhanced alignment, posture, and overall vitality. Moreover, the therapeutic potential of this pose extends beyond the physical, offering relief from specific ailments and fostering emotional balance.

Lastly, with mindful attention to contraindications and duration, individuals can safely navigate the depths of Revolved Chair Pose, reaping its myriad benefits for body, mind, and spirit. So, whether you're a seasoned yogi or just beginning your journey, let the Revolved Chair Pose guide you to a more vibrant, balanced life.

Nikita Parihar
Nikita Parihar

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