Bound Revolved Chair Pose (Parivritta Utkatasana)

A powerful standing twist that combines the deep quad and glute loading of chair pose with a full spinal rotation, this pose wrings out the abdominal organs and challenges both balance and core stability simultaneously. It is especially effective for building heat, improving digestion, and developing functional rotational strength through the thoracic spine. From a chair pose foundation, the practitioner hooks one elbow outside the opposite thigh and presses the palms together at the heart, spiraling the chest open toward the ceiling.

Cues

• Keep both knees level and pressing together so the lower body stays stable while the upper body twists.
• On each inhale, lengthen the spine upward; on each exhale, deepen the rotation from the mid-back rather than forcing from the neck.
• Press the back of the lower arm firmly into the thigh and use that resistance to help open the chest toward the sky.
• Draw the low belly in and up to protect the lower back and maintain a strong foundation through the feet.