Low Lunge Open Twist
Parivrtta Anjaneyasana
About This Pose
Low Lunge Open Twist is a variation of the revolved lunge that uses an open arm position rather than prayer hands. With the back knee grounded, one hand stays on the floor or a block while the other reaches toward the ceiling, creating an open, expansive twist. This variation is often more accessible than the prayer twist version, as the grounded hand provides stability while the top arm guides the rotation. The open arm position also creates a larger stretch across the chest and front shoulder. This pose offers the benefits of hip opening, spinal rotation, and chest expansion in one efficient posture.
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
You may also use a block under the left hand
- 5
Inhale to lengthen the spine
- 6
Exhale and rotate the torso to the right
- 7
Reach the right arm toward the ceiling
- 8
Stack the shoulders vertically if possible
- 9
Open the chest toward the right
- 10
Gaze can follow the top hand or stay neutral
- 11
Hold for 5-8 breaths
- 12
Release and switch sides
Alignment Cues
- Bottom hand directly under the shoulder
- Front knee stays over the ankle
- Spine lengthens before and during twist
- Top arm reaches straight up
- Shoulders stack when possible
- Hips continue sinking forward
- Chest opens toward the sky
Benefits
- Opens hip flexors and quadriceps
- Creates spinal rotation with stability
- Opens the chest and front shoulders broadly
- More accessible than prayer twist variations
- Builds strength in the front leg
- Improves balance and coordination
- Stretches the side body
- Detoxifies through twisting
Modifications
- Use a block under the bottom hand
- Keep the top hand on the hip
- Reduce twist rotation
- Blanket under the back knee
Variations
- Reach the top arm overhead for side stretch
- Bind by wrapping the top arm behind the back
- Tuck back toes and lift the knee
- Add a backbend to the twist
Cautions & Contraindications
Cautions
- Keep the bottom hand grounded for stability
- Don't force the twist
- Maintain front knee over ankle
- Keep the spine long while rotating
- Pad the back knee if needed
Avoid this pose if you have:
- Knee injuries
- Shoulder injuries
- Spinal disc problems
- SI joint dysfunction
- Hip injuries
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
