Revolved Chair Pose
Builds strength and stamina in the quadriceps and outer hips; generates a fierce and powerful inner feeling
Stand in Tadasana (Mountain Pose) with your feet together. On an inhale, raise your left arm upward; with an exhale, bend your knees and hook your left elbow to the outside of your right thigh. This is the same elbow latch you will use in Side Crane. Now bring your hands together in Anjali Mudra, press down into your heels, raise your arches, and draw your inner legs together. On an exhale, pin your left elbow to your outer right thigh and use this as leverage to turn to the right and elongate your spine from tailbone to crown. Stay 30 seconds to 1 minute. Return to center and take Uttanasana (Standing Forward Bend). Then, bring your hands to your waist, elongate your spine, and rise back to Tadasana. Repeat on the other side. Follow with Adho Mukha Svanasana (Downward-Facing Dog Pose), breathing into your side ribs and belly.
See also 5 Steps to Master Revolved Chair Pose