Low Lunge Extended Twist
Parivrtta Anjaneyasana Variation
About This Pose
Low Lunge Extended Twist takes the revolved lunge and adds full arm extension, creating a long line of energy from fingertip to fingertip. This variation maximizes the stretch through the chest and shoulders while maintaining the hip-opening and twisting benefits of the base pose. The extended arm position requires greater shoulder flexibility and creates a more expansive feeling in the pose. This is an excellent pose for opening the entire front body while building strength in the supporting arm. The extension through both arms encourages length in the spine, preventing the compression that can occur in twists.
Step-by-Step Instructions
- 1
Begin in Low Lunge with right foot forward
- 2
Lower the left knee to the ground
- 3
Place the left hand on the floor inside the right foot
- 4
Inhale to lengthen the spine
- 5
Exhale and rotate to the right
- 6
Reach the right arm toward the ceiling first
- 7
Then extend both arms in opposite directions
- 8
Create one long line from left to right fingertips
- 9
Open the chest fully toward the right
- 10
Hold for 5-8 breaths
- 11
Release and switch sides
Alignment Cues
- Both arms extend in line with each other
- Bottom arm is straight and strong
- Top arm reaches actively
- Chest opens fully toward the twist
- Spine stays long through the rotation
- Front knee remains over ankle
- Energy reaches through both fingertips
Benefits
- Creates maximum chest and shoulder opening
- Extends the stretch through both arms
- Opens hip flexors deeply
- Builds strength in the supporting arm
- Improves shoulder flexibility
- Creates length through the entire body
- Energizes through the extended reach
- Combines strength and flexibility
Modifications
- Keep top arm at ceiling if extension is too intense
- Use a block under the bottom hand
- Reduce twist depth
- Blanket under back knee
Variations
- Take the bottom hand to the outside of the front foot
- Add a bind
- Lift the back knee
- Add a backbend component
Cautions & Contraindications
Cautions
- Ensure shoulder flexibility for arm extension
- Keep the bottom arm strong
- Don't sacrifice hip stability for arm reach
- Keep the front knee over ankle
- Maintain spinal length
Avoid this pose if you have:
- Shoulder injuries
- Knee injuries
- Wrist injuries
- Spinal disc problems
- Hip injuries
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
