Low Lunge Prayer Twist
Parivrtta Anjaneyasana
About This Pose
Low Lunge Prayer Twist (Parivrtta Anjaneyasana) combines the hip-opening benefits of a low lunge with the detoxifying twist of a prayer rotation. With the back knee grounded for stability, practitioners can focus on deepening both the lunge and the twist without balance concerns. The prayer position creates leverage as the elbow hooks outside the front thigh, allowing for a deeper rotation of the spine. This pose is a staple in many yoga sequences, offering a powerful combination of hip flexor stretch, spinal rotation, and chest opening. The grounded position makes it accessible while still providing significant benefits for flexibility and digestion.
Step-by-Step Instructions
- 1
From Low Lunge with right foot forward, lower the back knee
- 2
Ensure the front knee is over the ankle
- 3
Bring hands to prayer at the heart
- 4
Inhale to lengthen the spine
- 5
Exhale and rotate the torso to the right
- 6
Hook the left elbow outside the right thigh
- 7
Press the palms together to create leverage
- 8
Use the pressure to deepen the twist
- 9
Stack the shoulders and open the chest
- 10
Gaze upward or keep the neck neutral
- 11
Hold for 5-8 breaths
- 12
Release and switch sides
Alignment Cues
- Front knee directly over the ankle
- Back knee comfortable on the floor
- Spine lengthens before twisting
- Elbow hooks outside the opposite thigh
- Palms press firmly together
- Hips sink forward and down
- Chest opens toward the ceiling
Benefits
- Opens hip flexors and quadriceps
- Creates deep spinal rotation
- Stimulates digestion through abdominal twist
- Stretches the groin and inner thighs
- Opens the chest and shoulders
- Builds strength in the front leg
- Improves balance and coordination
- Detoxifies through twisting action
Modifications
- Place a blanket under the back knee
- Keep hands separated if prayer is difficult
- Reduce twist depth if needed
- Keep the torso more upright
Variations
- Work toward binding the arms
- Tuck the back toes for added stability
- Lift the back knee for Crescent Twist
- Add a backbend component
Cautions & Contraindications
Cautions
- Pad the back knee if needed
- Keep the front knee over the ankle
- Don't force the twist—use breath to deepen
- Maintain length in the spine
- Keep the neck comfortable
Avoid this pose if you have:
- Knee injuries
- Spinal disc problems
- SI joint dysfunction
- Hip injuries
- Pregnancy (modify)
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
