Revolved Lunge Pose
Parivrtta Anjaneyasana
Revolved Lunge Pose is a powerful twisting variation of Crescent Pose, which enhances flexibility in the hip flexors, hamstrings, and quadriceps while also strengthening the core and improving balance.
Common Name: Revolved Lunge Pose
Sanskrit Name: Parivrtta Anjaneyasana (par-ee-VRT-tah AHN-jah-nay-AHS-uh-nuh)
Level: Intermediate
Pose Type: Standing, Spinal Twist, Hip Opener
Target Areas: Spine, Quads, Glutes, Psoas, Lower Back, Intestines
Revolved Lunge Pose or Parivrtta Anjaneyasana, is an intermediate deep twist and heart-opening stretch, offering a multitude of physical and mental benefits. This asana enhances flexibility in the hip flexors, hamstrings, and quadriceps while simultaneously strengthening the core and improving balance.
It’s particularly effective for relieving lower back pain and stimulating the abdominal organs, aiding in digestion and detoxification. Parivrtta Anjaneyasana is associated with the concept of transformation in yoga philosophy. The pose’s twisting motion symbolizes the ability to adapt, change, and grow, not only physically but also on a spiritual and emotional level. This makes it not just a pose for enhancing physical well-being but a practice that encourages self-discovery and personal growth.
Revolved Lung Pose Steps
Easier variation of revolved lunge pose with knee down
Step 1
Begin in Tadasana, Mountain Pose. You can arrive into this pose via Sun Salutation B, or you may immediately step the left foot back, coming into a deep lunge on the right leg.
Step 2
Make sure your right knee is stacked over your ankle and that your hips are squared forward. If you need to modify this, you can bring your left knee down to the mat.
Step 3
On an inhale, sweep the arms up and over into Anjaneyasana, Crescent Pose.
Step 4
On the exhale, draw your hands into prayer by your heart and start to twist towards your right, twisting from your upper spine. Bring your left elbow outside of your right thigh, reaching your torso as close to your front leg as possible. Continue pressing your left elbow into your thigh, keeping your hands aligned with the middle of your chest.
Step 5
Turn your head and gaze past your right shoulder. If you feel unstable doing so, you can look forward or down.
Step 6
Hold for at least 5 breaths, lengthening the spine on every inhale, twisting a little bit deeper on every exhale. If you have a more advanced practice, you can even place your left hand outside of your right foot and reach your right arm up towards the sky.
Step 7
To exit the pose, lift your left knee if it was down, and slowly start to rotate your upper body back to center. Bring your palms down to the mat and step your right foot back. You can reset here with a Vinyasa or Downward Dog, or you can immediately step your left foot forward to repeat this pose on the opposite side.
Modifications
If you feel unstable in the full pose, you can bring your back knee down to the mat for balance. If your back knee feels uncomfortable on the ground, you can place a folded blanket underneath it.
If you feel unbalanced with your gaze upward, you can look forward or down.
If you’re not yet able to fully twist, you can bring your palms down on two yoga blocks outside of your front foot.
Benefits
• Stretches the hips, glutes, thighs, and back
• Stimulates digestion
• Improves concentration and balance
Cautions
• Hip injury
• Knee injury
• Lower back injury
• High blood pressure
• Spinal injury
