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Twisted Low Lunge

Etymology:

  • "Parivrtta" means "revolved" or "twisted" in Sanskrit.
  • "Anjaneyasana" is named after Lord Hanuman, who is known as Anjaneya. It is a reference to the posture resembling the pose that Hanuman took before leaping across the ocean in the Indian epic Ramayana.

Benefits:

  1. Stretches the hips, thighs, groin, and shoulders.
  2. Strengthens the legs and core muscles.
  3. Improves balance and concentration.
  4. Stimulates digestion and detoxification.
  5. Releases tension in the spine and lower back.

Contraindications:

  • Avoid if you have recent or chronic hip, knee, or shoulder injuries.
  • Avoid if you have high blood pressure or heart conditions.
  • Pregnant individuals should practice with caution and may want to modify the pose or avoid twisting deeply.

Alignment Tips:

  1. Start with a stable low lunge, ensuring the front knee is directly above the ankle.
  2. Keep the back leg active, pressing the heel away from you.
  3. Engage the core to support the twist.
  4. Lengthen through the spine, reaching the crown of the head forward and the tailbone toward the back heel.
  5. Rotate from the waist, not just the shoulders, to deepen the twist.
  6. Keep the chest open and the shoulders relaxed away from the ears.
  7. Maintain steady breathing throughout the pose.

Therapeutics:

  • Helps relieve sciatica pain.
  • Improves digestion and alleviates digestive discomfort.
  • Can be therapeutic for mild backaches.

How to Do It:

  1. Begin in a low lunge with your right foot forward and left knee on the mat.
  2. Bring your hands to prayer position at your heart.
  3. Inhale to lengthen your spine.
  4. Exhale and twist to the right, bringing your left elbow to the outside of your right thigh.
  5. Press your palms together to deepen the twist, keeping the chest open.
  6. Hold for several breaths.
  7. To release, unwind the twist and return to the low lunge.
  8. Repeat on the other side.

Modifications:

  • Place a block under the hand for support if reaching the floor is challenging.
  • Keep the back knee lifted if kneeling is uncomfortable.
  • Use a strap around the back foot if reaching the hands to the foot is difficult.

Props:

  • Yoga block
  • Yoga strap

Misalignments:

  • Collapsing the chest or rounding the spine.
  • Allowing the front knee to collapse inward.
  • Forcing the twist with the arms rather than from the torso.
  • Straining the neck by forcing the head to twist too far.

Assisting:

  • Use gentle pressure on the back to encourage a deeper twist.
  • Offer support under the hands or back knee if needed.
  • Remind the practitioner to engage the core and maintain length in the spine.

Prep Poses:

  • Low lunge
  • Downward-facing dog
  • Standing forward fold

Follow-Up Poses:

  • Warrior II
  • Extended side angle pose
  • Downward-facing dog