Revolved Chair

How to

1. Begin in Tadasana (Mountain Pose) with feet together and arms by your sides.
2. Inhale deeply and bend your knees, lowering your hips as if sitting back into a chair. Keep your weight in your heels and ensure knees are aligned with toes.
3. Bring your palms together at your heart center in Anjali Mudra (prayer position).
4. Exhale and twist your torso to the right, hooking your left elbow outside your right knee. Keep your hips square and engage your core muscles to support the twist.
5. Ensure your knees remain even and hips are level. Press your top hand into the bottom hand to deepen the twist.
6. Keep your gaze (drishti) over your right shoulder, or if comfortable, look up towards the ceiling.
7. Hold for 3-5 breaths, focusing on lengthening your spine with each inhale and deepening the twist with each exhale.
8. To exit, inhale and gently unwind back to center, returning to Utkatasana (Chair Pose), then straighten your legs and return to Tadasana.

Benefits

• Strengthens the thighs, calves, and core muscles.
• Enhances spinal mobility and flexibility.
• Stimulates the digestive system and aids in detoxification.
• Improves balance and concentration.
• Promotes mental focus and clarity.