Revolved Chair Pose
Parivrtta UtkatasanaA deep double-leg squat with a closed twist. Loads the quads and glutes isometrically while the obliques rotate the ribcage over level knees.
- 01Stand with feet together or hip-width, bend the knees and sit the hips back as if into a chair.
- 02Bring the palms together at the chest and lengthen the spine forward over the thighs.
- 03Hook one elbow outside the opposite thigh and press the hands firmly together.
- 04Rotate the chest open, keeping the knees level with each other.
- 05Hold three to five breaths, return to centre, and twist the other way.
- 01Keep the knees level — check them, do not guess.
- 02Press hand into hand to power the rotation.
- 03Weight in the heels, chest lifting away from the thighs.
- 01Letting one knee slide forward to gain twist, which rotates the pelvis instead of the spine.
- 02Rounding the upper back to hook the elbow, which loses the thoracic rotation entirely.
- 03Standing up out of the squat as the twist deepens, which removes the leg work the pose is built on.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.