Parivrtta Utkatasana (Revolved Chair Pose)
I love twists! (Some more than others, to be honest.) And whenever I get a chance to put Parivrtta Utkatasana (Revolved Chair Pose) into a sequence, I do. Utkatasana (Chair Pose) activates and strengthens the core, and when you add a twist, you work the obliques, as well.
About those twists…
First, a word about twists in general. Twists rely on the fully lengthened spine to unfurl to their maximum, so keeping the spine long to prevent the back from rounding is essential. In addition, you never want to force yourself into a twist. Pushing to go deeper can result in back muscles gripping and resisting or tightening rather than lengthening and stretching. You might even experience muscle spasms and strain, neither of which you want.
Let’s break it down
Start by standing in Tadasana (Mountain Pose) with your hands in Anjali Mudra in front of your chest. Bring the inner edges of your feet together so that when you bend your knees, the inner edges of your legs come together. This doesn’t work for everyone, depending on thickness of leg muscles, shape of bones, etc. So as an alternate, place a block between your thighs and squeeze it tightly. This will keep your feet about hip distance apart and guarantee that your legs remain parallel to each other. While your knees might be tempted to drift away from each other, they won’t if you have a block between your thighs.
Bend your knees but keep your torso upright for the moment. Pull your navel toward your spine to engage your abdominal muscles in anticipation of coming into Utkatasana. Tilt your pelvis forward and allow your torso to follow suit. From the tip of your tailbone to the crown of your head, your spine should be a long diagonal line. The natural curves of the spine will remain, but the overall effect is a long diagonal.
Weight distribution and core support
As the torso comes forward, so too does more weight, landing in the front of the foot. Your toes might even start to grip the floor to prevent you from toppling forward. Transfer some of this weight into the heel of each foot and lift your toes to make sure they have relaxed.
Maintain a long back and pull your navel back toward your spine to enhance abdominal support of the lower back. Keep your heart higher than your hips and drop your hips lower to intensify the pose.
Get twisted!
Now that you’ve established Utkatasana (Chair Pose), let’s move into Parivrtta Utkatasana (Revolved Chair Pose)! I’ve been in many classes in which the instruction was to bring your elbow to the outer edge of the opposite knee as you twist. But doing so usually forces the spine to round and the head to drop, causing the twist to be more constricting than liberating. So here is how I’ve adjusted my instructions for the pose.
From Utkatasana (Chair Pose) with your hands in front of your heart, simply swivel to the left, keeping the spine elongated. (Side benefit, by swiveling this way, you won’t be able to force the twist!) Hold the position for several breaths then return to center. Pause for a breath to let everything return to a neutral starting point, then swivel to the right in the same way. Hold for several breaths and release back to center. Feel free to repeat Parivrtta Utkatasana if you like.
Another way into Parivrtta Utkatasana
Here is an alternate option: From Utkatasana, place your right hand on your outer left knee and your left hand on your left hip. Extend your left arm out to the side, parallel to the floor. As you inhale, apply gentle pressure (think a 10 percent increase) with your right hand on your left knee and float your left arm toward the ceiling as you rotate your torso to the left. Don’t expect your left arm to reach true vertical; it may not, and that’s OK. Hold for a few breaths and release to center before repeating to the other side.
Reminders
- Be sure to keep pressing the inner edges of your legs together. Or use a block between your thighs and squeeze the block with your inner thighs!
- Keep your spine long and your chest broad.
- Allow the twist to unfold gradually. Never force it!
Lindel Hart teaches yoga online for PerfectFit Wellness. He lives in Western Massachusetts and teaches at Deerfield Academy, a private residential high school, as well as at Community Yoga and Wellness in Greenfield, MA. Visit his website, Hart Yoga.
