Revolved Chair Pose

Description

Stand in Tadasana (Mountain Pose). Inhale to lift your arms overhead, alongside your ears. Exhale to shift your weight into your heels and bend your knees, shifting your hips back and down into Utkatasana (chair pose). Try to stack your knees over your ankles, rather than over your toes. Pull your thighs back (think of sucking the thighbones back into their sockets) to anchor the pelvis down, which will eventually allow you to twist deeper. Exhale to bring your hands in front of your heart. Inhale to reach up through the crown of your head. Pull your thighs farther back and down to lengthen your spine. On an exhalation, hook your left elbow outside your right thigh as low as you can get it, and press your palms together. Pull your palms down toward your navel, and push your top hand down a bit more to widen your top collarbone and revolve your chest to a greater degree. Keep your weight in your heels, especially your left heel. Draw your left thighbone back to keep your hips and knees even. Then gently roll your belly, chest, neck, and head even more to the right, twisting deeper.