Revolved Chair Pose

Revolved Chair Pose Yoga Guide


Revolved Chair Pose (Parivrtta Utkatasana) is also known as twisting chair pose and prayer twist. It uses almost every muscle in your body, but mainly it strengthens your thighs, glutes and hips muscles.

It takes the experience of stretching your spine, shoulders, and chest to the next level by challenging your sense of balance.

Before we start discussing more about this revolved chair yoga pose, let’s first understand some basics information about it such as;

How This Term Comes into Existence?

The phrase “Revolved Chair Pose” got its existence from a Sanskrit word “Parivrtta Utkatasana”. If you try to decipher this word into separate segments then you will get something like below;

“parivrtta = revolved · utka = powerful · asana = pose
Revolved Powerful Pose, also known as Revolved Chair Pose“

What are the Primary Targets of this Twisted Chair Pose?

  • Rectus Abdominis
  • Obliquus Internus
  • Transversus Abdominis
  • Biceps Femoris
  • Rectus Femoris
  • Obliquus Externus
  • Gluteus Medius
  • Gluteus Maximus

Major Benefits of Twisting Chair Pose

  • Improves digestion
  • Stretches spine
  • Strengthens thighs, buttocks and abdominal muscles


If you try to twist your muscles forcefully, then it can cause severe back injury.

Now, we have basic information about this yoga pose which helps us to get expertise over it quickly without causing any discomfort.

How to Do Revolved chair pose (Parivrtta Utkatasana)?

This prayer twist pose can be performed by anyone with below five steps;

  1. Stand in Mountain pose (Tadasana) and then squat down in Utkatasana pose with your arms extended up toward the ceiling. Lean back slightly from your knee, so that your weight rests on your heels.
  2. Keep your legs together, inhale and brings your hands down to the chest. Now, take prayer position by pressing your palms together.
  3. Now comes the real challenge! Exhale and twist toward the right lengthening your spine (Make sure that you remain in the squatting position). Rotate your upper body using spine, torso, and shoulders, and place your left elbow on the outside of the right thigh. Look up toward the ceiling slowly. Don’t make it too fast!
  4. Try to deepen your twist with each exhalation without stressing muscles badly.
  5. Hold yourself for 10 to 30 seconds and slowly back to the starting point (Tadasana) by untwisting the position. Inhale properly before start doing it on the other side.

“Don’t Do this Mistake: Never let your knees move in front of your toes and the other knee slide to the one. It keeps your knees pressure free and protects knee joints.”

Pro Tips to Perfect your Form

Pro Tip 1 – Pull your abdominal in toward your spines without stressing your muscles. It will prevent you from fully twisting.

Pro Tip 2 – Never try to coming up from your squatting position as you twist.

Pro Tip 3 – Never use your elbow aggressively for a deeper twist.

How it Cures Alcohol or Beer Hangover?

Did you ever think that yoga poses can help you to get rid of the hangover? Yes, Revolved chair pose is a proven remedy to cure any alcohol hangover and its symptoms like a headache, nausea, and fatigue.

Twisting the upper body creates apana vayu–an outward flow of energy that helps in detoxification and digestion. This twisting chair pose creates gentle pressure on vital organs like kidneys, liver and spleen which stimulates them to release toxins.

The wringing position of this Parivrtta Utkatasana improves blood flow through these organs, it makes room for fresh blood and nutrients by pushing out waste.

This is how it cures the hangover!

Interesting Fact

Aswathy Chembolly
Aswathy Chembolly

Aswathy Chembolly, a certified yoga trainer and a tax consultant said; “Yoga is how you want it to be. It need not be boring”.

She is known for her flexibility to do any yoga pose in modern outfits, dresses, shirts, trouser and heels. She believed that to perform yoga you don’t need yoga pants, it can be done wearing almost anything.

She can even perform Revolved chair pose (Parivrtta Utkatasana) in shirt and trousers.  (Source).

Aswathy Chembolly Yoga Poses
Aswathy Chembolly Yoga Poses

Hope you find this piece of information about revolved chair pose or prayer twist pose interesting. If you like it, then share with your friends on your social media.

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