Revolved Low Lunge Pose - Parivrtta Anjaneyasana
This simple yoga sequence demonstrates “Revolved Low Lunge Pose”, also called Parivrtta Anjaneyasana (pronounced Par-ee-vrt-tah Ahn-jahn-yee-ah-sah-nah) in the language of Sanskrit.
Revolved Low Lunge Pose has many health benefits and offers the advantages of a twist in addition to all the properties of a basic low lunge pose. Yoga twists are immensely beneficial for spinal health and to maintain the elasticity of the cartilage between the vertebrae. Twisting the vertebrae helps keep the cartilage healthy and pliable and reduces the risk of age-related stiffness and potential for injury.
In addition, the twisting motion helps facilitate digestion and also moves fresh blood supply to the major organs of the abdomen. This can even be beneficial for helping to reduce appearance of cancer cells as fresh nutrients and immune system cells are naturally brought to the organs to perform their role in the removal of abnormal cells.
The muscle strength benefits of this pose includes stronger thighs and side abdominal muscles. This twist also helps strengthen the lower latissimus muscles, the muscles of the lower back, and the rhomboid muscles, the muscles between the shoulder blades of the back.
Revolved Low Lunge Sequence
Step 1:
- Start standing with arms down by the sides or in prayer position.
- Inhale, and bring the arms overhead.
- Exhale, bring the arms wide and with a long spine, release the head forward towards the shins.
- You may bend the knees if the hamstrings are tight.
Step 2:
- Step the right foot back, place the right knee on the mat, and come to the top of the right foot.
- If there is any discomfort from the weight of the body on the bottom knee, place a towel under the knee for support.
- At first, the left knee will be at 90 degrees.
- At this stage, it is very important to square the hips forward, so the hips are even on the left and right sides.
- Raise the arms up overhead, pressing the palms together, if desired.
Step 3:
- Now bring the left arm across the front of the body and place the outside of the left arm on the outside of the left thigh.
- Join the palms together in prayer pose once again and press the palms together strongly until the union of the palms rests at the sternum, or the center of the chest.
- Make sure you keep breathing softly at the belly.
Step 4:
- Release the palms of the hands and release the twist
- Plant the palms on either side of the foot.
- Step the left foot back to meet the right.
- Extend through the arms and press the heels back as the arms and legs extend into downward dog.
Step 5:
- Repeat the lunge on the right side by stepping the right foot forward.
- When the repeat side is complete, step the back foot to meet the front foot.
- Extend the spine and with a long and flat back, on the inhale, come up to standing with the arms overhead.
- Exhale bring the hands back to heart center.
Use one breath per movement, alternating inhales and exhales, however, you may hold the lunge position for 3-5 breaths, maintaining slow, even inhales and exhales until the stretch is complete.
Daily practice of twists has immense benefits for posture, spinal repair, and maintenance of spinal health.