Intermediate Twists

Revolved Chair Poseपरिवृत्त उत्कटासन

Parivṛtta Utkaṭāsana — an intermediate twist that works the obliques, quadriceps, glutes.

30–60SECONDS HELD · EACH SIDE

One line on the timetable. Revolved Chair Pose is held 30–60 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.

ਸਰੋਤ·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

The arc draws over 30 seconds — the short end of the hold, at 1:1 in time. One tick per breath at ≈ 5 s.

Sanskritपरिवृत्त उत्कटासनParivṛtta Utkaṭāsana

ਅੰਗਰੇਜ਼ੀRevolved Chair Pose

ਹਿੰਦੀपरिवृत्त उत्कटासनHindi uses the Sanskrit name

DifficultyIntermediatetwist

Hold for30–60 seconds each sideper side where the pose has sides

Energy, 30 min92 kcal2.5 MET, 70 kg adult

Worksobliquesplus 5 more muscle groups

Twists · 17 / 25

How to do Revolved Chair Pose

Read all of it before starting, and read the cautions further down before starting at all.

Stand with the feet together or hip-width apart and sit the hips back into a chair shape.
Bring the palms together at the chest and check that both knees are level with each other.
Exhale and rotate the ribs to the right, hooking the left elbow outside the right thigh.
Press elbow and thigh together to open the chest, keeping the hips square and level.
Hold with the knees still tracking over the toes, then return to centre and change sides.

Hold: 30–60 seconds each side. Keep the breath moving throughout — if you are holding it, the pose is too much for today.

Muscles worked

Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.

obliquesprimary

quadricepsprimary

glutesprimary

spinal erectorssecondary

shoulderssecondary

calvessecondary

What Revolved Chair Pose does

Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.

Holds a deep quadriceps and glute load while the trunk rotates on top of it.
Rotates the thoracic spine with the pelvis fixed by both feet.
Trains the obliques to turn the ribcage against the resistance of the thigh.

Revolved Chair Pose is one of 25 twists in this library and one of 60 poses rated intermediate. Poses that rotate the spine around its long axis with the pelvis anchored.

Who should skip Revolved Chair Pose, or change it

Pregnancy — the elbow presses directly across the abdomen; skip it.
Disc injury, especially with the spine loaded in flexion and rotation together.
Sacroiliac irritation, which the uneven knee position can provoke.
Recent abdominal surgery.
Knee injury under a deep bend.

General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.

Common mistakes in Revolved Chair Pose

What tends to go wrong, and the specific correction — not "engage your core".

MistakeOne knee sliding forward of the other as the twist deepens.

FixLevel the knees first; if they will not stay level, twist less.

MistakeRounding the back to hook the elbow lower.

FixKeep the spine long, place the lower hand on a block outside the foot instead.

How the energy figure on a yoga timetable is reached

Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Revolved Chair Pose sits at code 02150, ਯੋਗਾ, ਹਠ, 2.5 MET.
That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
The result is the cost of a practice of that kind for as long as you practise — not the cost of holding this one shape.
Scale it to yourself: the relationship is linear in body mass, so multiply by your own weight in kilograms and divide by 70.

kcal/min = MET × 3.5 × kg ÷ 200
         = 2.5 × 3.5 × 70 ÷ 200
         = 3.06 kcal per minute

The whole method, including what it cannot tell you →

The same practice, hour by hour

Read it the way you would read a timetable: pick the length of session you actually sit down for, and that is the figure.

70 ਕਿਲੋ ਦੇ ਬਾਲਗ ਲਈ, 2.5 MET ਉੱਤੇ ਯੋਗਾ, ਹਠ ਅਭਿਆਸ ਦੀ ਊਰਜਾ ਲਾਗਤ। Compendium 02150 · JUL 2026
Time practising	10 ਮਿੰਟ	20 ਮਿੰਟ	30 ਮਿੰਟ	45 ਮਿੰਟ	60 ਮਿੰਟ
Calories	31	61	92	138	184

ਸਰੋਤ·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg reference adult·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

The whole activity dataset, including everything that is not yoga, is at BurnLab.

Asked before class

How do you do Revolved Chair Pose?

Stand with the feet together or hip-width apart and sit the hips back into a chair shape. Bring the palms together at the chest and check that both knees are level with each other. Exhale and rotate the ribs to the right, hooking the left elbow outside the right thigh. Press elbow and thigh together to open the chest, keeping the hips square and level. Hold with the knees still tracking over the toes, then return to centre and change sides. Hold for 30–60 seconds each side.

What does Revolved Chair Pose work?

Primarily the obliques, quadriceps, glutes, with the spinal erectors, shoulders, calves assisting or lengthening. In mechanical terms: holds a deep quadriceps and glute load while the trunk rotates on top of it.

Who should not do Revolved Chair Pose?

Pregnancy — the elbow presses directly across the abdomen; skip it. Disc injury, especially with the spine loaded in flexion and rotation together. Sacroiliac irritation, which the uneven knee position can provoke. Recent abdominal surgery. Knee injury under a deep bend. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.

Is Revolved Chair Pose suitable for beginners?

Not as a first pose. Revolved Chair Pose is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the twists poses marked beginner first.

How many calories does Revolved Chair Pose burn?

The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Revolved Chair Pose sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.

The rest of the twists on the wall

More twists — first at the same level, then the rest of the family.

Revolved Triangle Pose Parivṛtta Trikoṇāsana Intermediate · twists · 30–60 seconds each side Half Lord of the Fishes Pose Ardha Matsyendrāsana Intermediate · twists · 30–60 seconds each side Marichi's Pose A Marīcyāsana A Intermediate · twists · 30–60 seconds each side Bharadvaja's Twist II Bharadvājāsana II Intermediate · twists · 30–60 seconds each side Revolved Side Angle Pose Parivṛtta Pārśvakoṇāsana Advanced · twists · 30–60 seconds each side Standing Spinal Twist Kaṭicakrāsana Beginner · twists · 6–10 rounds each side Simple Seated Twist Vakrāsana ਸ਼ੁਰੂਆਤੀ · ਮਰੋੜ · ਹਰ ਪਾਸੇ 30–60 ਸਕਿੰਟ Half Lord of the Fishes Pose II Ardha Matsyendrāsana II Advanced · twists · 30–60 seconds each side

All 25 twists All intermediate poses Posture and upright sitting Hips The back and spine The full library

Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written ਅਤੇ what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.

ਸਰੋਤ·Published asana references·asana names, alignment and cautions as taught·ਸਮੀਖਿਆ ਜੁਲਾਈ 2026

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