Chair Revolved

1. Begin in a standing position with your feet either together or hip-width apart. Inhale and raise your arms above your head.

2. Exhale and bend your knees, lowering your hips back and down as if you are sitting back into a chair. Try to keep your thighs as parallel to the floor as possible and your knees in line with your toes. Keep your weight in your heels.

3. Bring your palms together in front of your chest and inhale. As you exhale, twist to one side, bringing your opposite elbow to the outside of your corresponding thigh.

4. Press your palms firmly together to increase the twist, ensuring your spine is elongated and you are not collapsing your chest. Your hips should remain level.

5. Look over your shoulder or keep your gaze straight ahead, whichever is more comfortable for your neck.

6. Hold the pose, breathing deeply and maintaining balance.

7. To release, inhale and return to the center, reaching your arms overhead.

8. Exhale, straighten your legs and lower your arms, returning to a standing position.

9. Repeat on the opposite side.

Remember to move into and hold the pose with control, and focus on your breath throughout the exercise. It's important to pay attention to maintaining the alignment of your knees and not allow them to go past your toes. If you are new to this pose, you may not be able to twist very far initially; with practice, your flexibility and balance will improve.

---