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:
- Stretches the hips, thighs, groin, and shoulders.
- Strengthens the legs and core muscles.
- Improves balance and concentration.
- Stimulates digestion and detoxification.
- 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:
- Start with a stable low lunge, ensuring the front knee is directly above the ankle.
- Keep the back leg active, pressing the heel away from you.
- Engage the core to support the twist.
- Lengthen through the spine, reaching the crown of the head forward and the tailbone toward the back heel.
- Rotate from the waist, not just the shoulders, to deepen the twist.
- Keep the chest open and the shoulders relaxed away from the ears.
- 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:
- Begin in a low lunge with your right foot forward and left knee on the mat.
- Bring your hands to prayer position at your heart.
- Inhale to lengthen your spine.
- Exhale and twist to the right, bringing your left elbow to the outside of your right thigh.
- Press your palms together to deepen the twist, keeping the chest open.
- Hold for several breaths.
- To release, unwind the twist and return to the low lunge.
- 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