Revolved Chair Pose

Instructions

1. 1Stand with feet hip-width apart, then bend the knees deeply and sink the hips back as if sitting in a chair.
2. 2Bring the palms together at the heart in Anjali Mudra and use the prayer hands to help keep the chest lifted.
3. 3Inhale to lengthen the spine, then exhale and rotate the torso to the right, hooking the left elbow outside the right thigh.
4. 4Press the elbow and thigh against each other to deepen the twist without collapsing the chest.
5. 5Keep both knees parallel and level — resist the tendency for the upper knee to creep forward.
6. 6Hold for 3–5 breaths, inhale to return to centre, then repeat on the left side.

Contraindications & precautions

• ⚠Low back pain or lumbar injury — reduce the depth of the squat and avoid forcing the rotation beyond a pain-free range.
• ⚠High blood pressure — the combined effort of the squat and twist can spike blood pressure; practice a gentle version or avoid entirely.
• ⚠Knee injury or instability — do not sink below a 90-degree bend and keep the knees tracking directly over the toes.