Twists

Parivrtta Utkatasana

Revolved Chair Pose

Twist with us into the swirling vortex of our Parivrtta Utkatasana Uncovered. Like a spinning top dancing lively on a busy city square, this revolved chair pose brings an energizing twist and revitalization into your urban life.

Category: Twists

Twists are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Twists has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Revolved Chair Pose has its own unique effects on these vayus.

Apana Vayu – The Grounding Force

▼

By pressing your feet firmly into the floor and distributing the weight evenly on both legs, you activate Apana Vayu, the grounding energy. This posture reminds you how important it is to be stable and anchored, especially in times of change. Whenever you feel overwhelmed, Parivrtta Utkatasana can help you feel the ground under your feet again.

Samana Vayu – The Balancing Force

▼

The twist of the torso in Parivrtta Utkatasana enlivens the inner fire, which stimulates Samana Vayu, the centering energy in the navel area. This pose fosters not only better digestion but also a better emotional balance.

Prana Vayu – Expansion of Consciousness

▼

Although the twist in this pose can slightly compress the ribcage, it challenges you to breathe consciously and deeply, which activates Prana Vayu, the life force in the heart area. It reminds you to breathe and show presence even in challenging situations.

CLICK HERE TO LEARN MORE ABOUT VAYUS →

Energy Centers

CHAKRAS

Muladhara Chakra (Root Chakra)

▼

Parivrtta Utkatasana activates the root chakra through the deep grounding and the contact of the feet with the floor. In this twisted posture, the root chakra is strengthened by fostering the stability of your body and your balance. The Muladhara Chakra, which stands for safety, grounding and stability, is activated by holding the pose, which strengthens a feeling of rootedness and trust in your own stance.

Manipura Chakra (Solar Plexus Chakra)

▼

Through the deep twist and the activation of the torso, the Manipura Chakra in the solar plexus is intensely addressed in Parivrtta Utkatasana. This pose requires willpower, inner strength and self-discipline, which supports the Manipura Chakra. The activation of this chakra fosters self-confidence and determination to master challenges and ignite the inner fire.

Swadhisthana Chakra (Sacral Chakra)

▼

The deep twist in the pelvic area in Parivrtta Utkatasana stimulates the sacral chakra, which stands for creativity, emotional balance and the flow of life. This asana opens the hips and fosters flexibility and mobility, which activates the Svadhisthana Chakra and helps release emotional blockages. Through the twist and the dynamic use of the hips, the energy in the sacral area is released, which strengthens creative expression and emotional adaptability.

CLICK HERE TO LEARN MORE ABOUT CHAKRAS →

Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

▼

Annamaya Kosha refers to our physical body. Parivrtta Utkatasana strengthens the thighs, stretches the shoulders and improves spinal flexibility through the twist.

Pranamaya Kosha (Energy Body)

▼

Pranamaya Kosha represents our energy level. Through the twisting in Parivrtta Utkatasana, the flow of prana in the body is stimulated, especially in the solar plexus area.

Manomaya Kosha (Mental Body)

▼

Manomaya Kosha stands for the mind. Holding this pose requires focus and mental clarity, as balance and twist are combined.

Vijnanamaya Kosha (Intellectual Body)

▼

Vijnanamaya Kosha comprises deeper insights and intuition. The conscious alignment and breathing in Parivrtta Utkatasana foster a heightened awareness of your own body and your own limits.

Anandamaya Kosha (Spiritual Body)

▼

Anandamaya Kosha is our state of pure joy. Despite its challenge, Parivrtta Utkatasana, when practiced with complete devotion, can lead to a feeling of triumph and inner contentment.

CLICK HERE TO LEARN MORE ABOUT KOSHAS →

Body Constitution

DOSHAS

Vata

▼

The grounding power of Parivrtta Utkatasana can calm the Vata dosha, as the pose requires a firm foundation and concentration. Vata is balanced by the warm, stabilizing energy built up in the legs and the core.

Pitta

▼

This intense twisting pose can balance the Pitta dosha by challenging the ability for self-discipline and the control of your own energy. Parivrtta Utkatasana fosters liver function, which can contribute to managing Pitta heat.

Kapha

▼

Parivrtta Utkatasana, the revolved chair pose, activates the digestive fire, Agni, which can bring about a reduction of the Kapha dosha. The twist of the torso and the compression of the abdominal organs help break through stagnation and stimulate digestion, which counteracts the sluggishness and coolness of Kapha.

CLICK HERE TO LEARN MORE ABOUT DOSHAS →

Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Begin in Mountain Pose.

2Place your feet close together so that the big toes touch.

3Press the thighs powerfully together.

4On the inhalation, lift the arms vertically overhead and sit deep into the chair.

5Go as deep into the chair as if you wanted to sit on a child's chair, so that your knees are at about a 90-degree angle to the floor.

6Make sure you can still see the tips of your feet and keep the weight rather on the heels to relieve the knees.

7Bring the hands together in prayer position in front of the chest.

8On the exhalation, turn your upper body to the left.

9Bring the right elbow to the outside of your left thigh and draw the shoulders away from the ears.

10Use the elbow like a lever that presses from the outside against the thigh.

11Intensify the twist with each exhalation.

12Roll your left upper shoulder blade back and twist even further toward the ceiling.

13Hold the position for about 5-10 breaths on one side and breathe into the lower belly to work against the tightness created by the twist.

14Then sit back down into the chair, bring the hands together in front of the heart again and switch to the other side.

15End the exercise by moving down into the Standing Forward Bend and extending the legs for a moment. Then repeat the exercise on the other side.

Common Mistakes

Make sure your knees stay in line and do not fall inward or outward.

Our Tip

Activate your palms and inner thighs to intensify the twist effect. This posture can especially release adhesions around the spine. Enjoy the stretch and feel how the body opens and clears.

Variations

To deepen the posture, you can extend both arms, tilt the upper back toward the floor and lightly support the lower fingertips on the mat. You can also work with a block under the fingertips.

Physical Effect

Quadriceps Strengthening

Parivrtta Utkatasana, often called the revolved chair pose, intensely engages the quadriceps muscles of the front thighs. This fosters not only muscle strength in the legs but can also help stabilize and protect the knees, especially in activities that require sudden changes of direction or jumps.

Core Activation

The twist in this pose requires a strong activation of the oblique abdominal muscles as well as the transverse abdominis – the deepest abdominal muscle. This helps stabilize the spine, supports a good posture and can prevent back pain that can arise from weaknesses in the core area.

Increased Spinal Mobility

The twisting movement in Parivrtta Utkatasana offers a therapeutic rotation of the spine that fosters the mobility between the vertebrae. This can help reduce stiffness, increase the space between the vertebrae and support the health of the intervertebral discs. A flexible back can also help perform everyday activities such as lifting objects or turning to look behind you with greater ease and without complaints.

Effects on Psyche and Emotions

Centering in Chaos

Parivrtta Utkatasana challenges us to balance in a deep squat while we twist our body. This position can help find inner stability and calm even in chaotic, challenging times.

Emotional Detox Process

The twisting movement in this pose can be seen as a kind of inner “wringing out”. Similar to wringing water out of a cloth, Parivrtta Utkatasana can help release emotional tension and held emotions.

Self-Acceptance in Imperfection

It is not unusual to wobble during this pose. It can teach us to deal with imperfections and let go of the need for perfection. This fosters self-acceptance and the understanding that it is okay to make mistakes.

Props

Yoga Mat

Check out our yoga mat guide

Yoga Strap

Have a look and find the perfect strap

Block

Find the block that suits you here

Bolster

Find the best bolsters here

Also interesting!

→The Meaning of OM →Best Yoga Props – The Overview →Travel Mats Tested →Yoga Towel – What Matters

Om Namah Shivaya

Have you seen our Sacred Divine collection yet?

BUY

Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

Learn more about our team here →

DISCOVER MORE