Revolved Chair Pose

Chair pose with a closed twist: the hips stay level and low while the chest rotates and one elbow hooks outside the opposite thigh.

How to do it

1. Set up in chair pose with the knees bent, the hips back and the palms together at the chest.
2. Keep the knees level with each other so the hips do not open into the twist.
3. Rotate the chest to one side and hook the opposite elbow outside that thigh.
4. Press the palms together and hold for the prescribed time, lengthening the spine on each inhale.
5. Come back to centre and repeat on the other side.

Tips

• Line the knees up before you twist; a knee sliding forward fakes most of the rotation.
• Rotate from the mid-back rather than pulling with the arm against the leg.
• Keep the weight in the heels so the position stays a squat, not a lean.

Muscles

Primary: Obliques, Quadriceps

Secondary: Erector spinae, Glutes (max)