Half Seated Forward Bend

The Half Seated Forward Bend (Ardha Upavistha Konasana) might seem like a gentle stretch at first glance, but don’t be deceived by its laid-back appearance.

This pose is a powerhouse of benefits. It’s all about that sweet spot between a deep forward fold and a grounded seat, making it a staple in many yogis’ routines.

Pose details

How to do the Half Seated Forward Bend pose

Before attempting Revolved Chair Pose, it’s beneficial to warm up with poses that engage and stretch the legs, spine, and shoulders, such as Mountain Pose, Forward Fold, and Low Lunge.

Once you’re ready, follow these steps:

1. Begin in Mountain Pose (Tadasana). Stand tall with your feet together, big toes touching, and heels slightly apart. Engage your thighs and draw your navel in toward your spine.
2. Inhale and raise your arms overhead, keeping your shoulders relaxed and away from your ears. As you exhale, bend your knees and lower your hips as if you are sitting back into an imaginary chair. Ensure your knees stay behind your toes and your weight is in your heels.
3. Bring your palms together in front of your chest in a prayer position (Anjali Mudra). Take a deep breath in, lengthening your spine.
4. On your next exhale, twist your torso to the right, bringing your left elbow to the outside of your right thigh. Press your palms firmly together to help deepen the twist. Keep your knees aligned and avoid letting the left knee slide forward.
5. Turn your gaze upward, looking past your right elbow if it feels comfortable for your neck. Keep your chest open and your spine long.
6. Hold the pose for five to ten breaths, maintaining steady and deep breathing. With each inhale, lengthen your spine, and with each exhale, deepen the twist.
7. To release, inhale and return to Chair Pose with your arms overhead. Exhale and straighten your legs, returning to Mountain Pose.
8. Repeat the twist on the opposite side by bending your knees into Chair Pose again, bringing your palms together, and twisting to the left, bringing your right elbow to the outside of your left thigh.
9. Hold for the same number of breaths, then return to Mountain Pose to complete the sequence.

Modifications

If Revolved Chair Pose feels a bit too challenging, don’t worry—there are plenty of ways to modify it while still getting the benefits:

• Use a block: Place a block between your thighs to help engage your inner legs and maintain alignment. This can make the twist more accessible and protect your knees.
• Try a supported variation: Place a chair behind you and sit on the edge of it while performing the twist. This reduces the intensity on your legs and allows you to focus on the spinal rotation.
• Start with a basic Chair Pose: If the twist feels too intense, practice holding Chair Pose first. This will help build the necessary leg strength and stability before adding the twist.
• Focus on the twist in stages: Begin by bringing your hands to your heart center in a prayer position. As you exhale, twist gently to one side, keeping your hips square. This staged approach allows you to ease into the twist without straining your back or knees.

Safety tips

• Warm up properly with poses like Cat-Cow or Forward Fold to prepare your spine and hamstrings.
• Engage your core muscles to support your lower back and maintain stability throughout the twist.
• Keep your knees aligned and even. Avoid letting one knee slide forward to prevent strain on your hips and lower back.
• Lengthen your spine before twisting. Imagine growing taller with each inhale to create space between your vertebrae.
• Breathe deeply and evenly, using your breath to help deepen the twist gradually without forcing it.
• Exit the pose slowly and mindfully, returning to a neutral position to avoid any sudden movements that could cause discomfort or dizziness.

Similar yoga poses

Revolved Chair Pose (Parivrtta Utkatasana)

This twist in a squat position challenges your balance and strengthens your legs while detoxifying the body through the twist.

Revolved Crescent Lunge (Parivrtta Anjaneyasana)

Similar to Revolved Chair, this pose involves a deep twist but is performed in a lunge position, which also stretches the hip flexors and strengthens the legs.

Revolved Triangle Pose (Parivrtta Trikonasana)

This standing twist stretches the hamstrings and opens the chest, providing a deep twist similar to Revolved Chair but with a different leg position.

Revolved Side Angle Pose (Parivrtta Parsvakonasana)

Another standing twist, this pose involves a deep lunge and a twist, engaging the core and legs while opening the chest and shoulders.

Half Lord of the Fishes Pose (Ardha Matsyendrasana)

A seated twist that deeply engages the spine and detoxifies the body, similar to the twisting action in Revolved Chair but performed on the ground.