Revolved Lunge

How to Do a Yoga Revolved Lunge
Revolved Lunge. Ann Pizer

Also Known As: Variation of revolved side angle - parivrtta parsvakonasana.

Type of Pose: Standing, twist

Benefits: Improves balance, core strength, leg strength and spinal range of motion. Can help relieve constipation

Instructions:

1. Begin in a low lunge with the left foot forward.

2. On an inhalation, bring your arms up overhead into a high lunge.

3. Exhale and bring your hands into a prayer position (Anjali mudra) at your heart.

Take a few breaths here.

4. Inhale to braw your spine up long. Exhale and twist your torso to the left while keeping your hands at your heart and your legs where they were.

5. Inhale again and then on the exhale lower your right elbow to the outside of your left knee. Hook your elbow on the knee but don't depend on that connection to support your torso. Bring your gaze over your left shoulder.

6. Take several breaths here, deepening your twist on each exhalation. Work on keeping your thumbs at your sternum.

7. Keep your left thigh parallel to the floor. Press into your right foot to keep your right leg very straight.

8. If balance becomes a challenge or if your neck gets tired, turn your head so that your gaze is on your left foot. 

9. Release back both hands to the floor and switch your legs so that the right foot is forward to do the pose on the other side. 

Beginners' Tips:

1. If the twist in this pose feels too intense or if you can't get your balance, release your right palm to the floor under your right shoulder and twist open to the left from there.

You can place a block under your right hand if it doesn't come to the floor.

Advanced Tips:

There are several ways to deepen this pose. 

1. From your prayer twist, open your arms to bring the right fingertips to the floor outside your left foot and your left hand up toward the ceiling.

2. Progress to attempting a bind.

From the position described above with the arms outstretched, drop your left hand behind your back with the elbow bent and the palm facing away from your body. Reach your right hand underneath your left thigh to meet the left hand. Clasp hands or hold your right wrist with your left hand if you can. 

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