Revolved Chair Pose anatomy
Revolved Chair Pose · Parivrtta Utkatasana · Tư thế cái ghế vặn mình
Revolved Chair Pose mainly works quadriceps, gluteus maximus, external oblique (left), internal oblique (right); it stretches external oblique (right), internal oblique (left); adductors, soleus, transversus abdominis stabilize.
Opening the 3D model…
From chair pose, bring the palms together at the chest and twist to one side, hooking the opposite elbow outside the thigh. The legs work as in chair pose while the spine rotates around its axis.
Muscles in this pose
Working (contracting): Quadriceps, Gluteus maximus, External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Pectoralis major
Stretching: External oblique (right), Internal oblique (left)
Stabilizing: Adductors, Soleus, Transversus abdominis
Why these muscles work or stretch
- Quadriceps · Working (contracting): Holds the knees bent and bears most of the weight
- External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
- Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
- Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
- Pectoralis major · Working (contracting): Presses the palms together
- Adductors · Stabilizing: Keeps the knees level
Practice cues
- Keep the knees level; don't let one slide forward
- Shift your weight into the heels; sink the hips
- Inhale to lengthen the spine; exhale to twist deeper
Benefits
- Strengthens the quadriceps and glutes
- Strengthens the obliques as the spine rotates
- Trains balance and keeping the knees level
- May help improve rotation of the upper spine
Cautions / contraindications
- Take care with knee pain; bend the knees less and keep them level
- Avoid with a disc herniation or acute low back pain
- Avoid deep twists in pregnancy; twist gently without squeezing the belly
- Take care with low blood pressure or dizziness; stay near a wall
Easier variations
- Sit less deep and twist only as far as the back stays long
- Rest one hand on the thigh instead of hooking the elbow outside it
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Revolved High Lunge (Revolved Crescent Lunge) Parivrtta Ashta Chandrasana
- Revolved Half Moon Pose Parivrtta Ardha Chandrasana
- Marichi’s Pose III (Seated Twist) Marichyasana III
- Revolved Low Lunge Parivrtta Anjaneyasana
- Revolved Triangle Pose Parivrtta Trikonasana
- Half Lord of the Fishes Pose Ardha Matsyendrasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)