Category

Twists

Level

intermediate

Hold

3–5 breaths per side

Type

Asana

Breath

Inhale to lengthen the spine, exhale to press the palms together and revolve.

Revolved Chair

Parivrtta Utkatasana — "revolved fierce posture"

Also known as: Twisting Chair, Prayer Twist

Chair Pose with a twist: knees bent and level, palms pressed together, one elbow hooked outside the opposite thigh. The legs burn, the spine rotates, and keeping the knees even is the real work.

Step by step

1. 1Stand with your feet together or hip-width apart, bend your knees, and sink your hips back as if into a chair.
2. 2Bring your palms together at the center of your chest.
3. 3Inhale and lengthen your spine on the diagonal.
4. 4Exhale and twist to the right, hooking your left elbow outside your right thigh.
5. 5Press elbow and thigh into each other to rotate the chest open, and check that your knees stay level — the twisting-side knee loves to sneak forward.
6. 6Keep your weight back in your heels and your gaze down, sideways, or up.
7. 7Inhale back to center, then twist to the left.