Revolved chair (hold)

Parivrtta Utkatasana

Yogaintermediatetimedno equipment

Twisting chair: feet and knees together, knees bent and level, hips sitting back with the weight in the heels; the torso turns to the right with the left elbow hooked outside the right knee, palms pressed together with the thumbs at the sternum, the right elbow pointing up and the gaze over the right shoulder.

How to do it

1. Stand in Chair: feet together, knees bent and side by side, hips sitting back as if onto a chair, weight in the heels, torso inclined slightly forward with a long spine, straight arms overhead.
2. Bring the palms together in front of the chest, thumbs touching the sternum; lengthen the spine on an inhale.
3. Exhale and rotate the torso to the right from the waist and ribs, bringing the left upper arm across and hooking the left elbow outside the right knee.
4. Press the palms firmly together to deepen the twist, so the forearms form one diagonal line with the right elbow pointing up toward the ceiling; thumbs stay at the sternum.
5. Keep the knees level and side by side (the left knee does not slide forward), hips back, weight still in the heels; turn the head last and gaze up over the right shoulder. Hold, then switch sides.

Muscles worked

addominali, lombari, adduttori, polpacci, quadricipiti, glutei, obliqui