How to Do Parivrtta Utkatasana Pose | Twisted Chair Pose

We absolutely love Twisted Chair Pose because it’s one of those postures that makes you feel instantly strong and grounded. It’s a beautiful combination of a deep squat and a juicy spinal twist, working your legs and core while giving your internal organs a little squeeze and soak.

Whether you’re looking to build a bit of heat in the body or you just want to wring out the tension from a long day, this pose has got your back (literally!). It’s all about finding that balance between effort and ease, and we promise your spine will thank you for the extra love and mobility.

In this guide, we’ll walk you through how to feel into this pose in a way that honours your body and where you’re at today.

How To Do Parivrtta Utkatasana (Twisted Chair Pose)

Find your mountain pose
Stand tall at the top of your mat with your feet together or hip-width apart—whatever feels more stable for you. Take a deep breath in, roll your shoulders back, and feel your feet grounding into the earth.

Sit into your chair
As you inhale, sweep your arms up toward the sky, keeping your shoulders soft and relaxed. On your exhale, sit your hips back and down as if you’re lowering into a comfy chair, keeping your weight even across your feet.

Connect with your core
Bring your palms together at your heart centre. Take a moment to draw your belly button gently toward your spine, which helps support your lower back and keeps you feeling steady as we prepare to move.

Add the juicy twist
Inhale to find length in your spine, then exhale as you twist your torso to the right. Hook your left elbow outside your right knee, pressing your palms together to help open your chest toward the side.

Breathe and feel in
Stay here for 5-10 deep, nourishing breaths. If the twist feels a bit much, you can always place a block between your thighs to squeeze for stability, or simply keep your twist a little higher. If you were practising Yin Yoga, we’d hold for much longer, but here we’re just enjoying the flow of the breath.

Release and reset
When you’re ready, exhale to slowly unwind back to centre and stand tall. Take a breath to reset before repeating the same steps on the left side to keep everything feeling balanced and even.

The Benefits of Parivrtta Utkatasana (and Yoga in General)

Physically, this pose is a real powerhouse for the lower body. It strengthens your quads, hamstrings, and calves while building incredible stability through your core. The twisting action is like a gentle internal massage for your digestive organs, helping things move along and supporting your body’s natural detoxification. It’s also a wonderful way to encourage mobility through the spine and open up the hips, especially if you’ve been sitting at a desk all day.

Beyond the physical, the combination of balance and twisting is amazing for clearing the mental cobwebs. Because it requires a bit of focus to stay steady, it naturally draws your attention away from a busy mind and back into the present moment. It’s a pose that builds a sense of inner strength and confidence, leaving you feeling refreshed and energised.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about finding that steady centre within yourself, even when things feel a little twisted or challenging on the outside.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Tadasana Pose | Mountain Pose
• How to Do Virabhadrasana III Pose | Warrior 3 Pose
• How to Do Adho Mukha Vrksasana Pose | Handstand

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla