Low Lunge Side Twist
Parivrtta Anjaneyasana Variation
About This Pose
Low Lunge Side Twist combines the hip-opening benefits of a low lunge with both spinal rotation and a lateral stretch. This multi-dimensional pose addresses the front body, side body, and spine in one efficient posture. The side stretch component opens the intercostal muscles and side waist, while the twist creates rotation through the thoracic spine. This combination is particularly beneficial for those who sit for extended periods, as it opens areas that become chronically tight. The grounded back knee provides stability, allowing practitioners to focus on the opening rather than balance.
Step-by-Step Instructions
- 1
Begin in Low Lunge with right foot forward
- 2
Lower the left knee to the ground
- 3
Place both hands inside the right foot initially
- 4
Ground the left hand on the floor or a block
- 5
Inhale and reach the right arm up
- 6
Add rotation by opening the chest to the right
- 7
Then reach the right arm overhead to the left, adding side stretch
- 8
Create a long line from left knee through right fingertips
- 9
Breathe into the side body
- 10
Hold for 5-8 breaths
- 11
Release and switch sides
Alignment Cues
- Front knee stays over the ankle
- Bottom hand grounds for stability
- Twist initiates first, then add side stretch
- Top arm reaches long overhead
- Side body stretches evenly
- Hips continue pressing forward
- Head follows the spine naturally
Benefits
- Opens hip flexors and quadriceps
- Combines twist with side body stretch
- Opens the intercostal muscles
- Creates multi-dimensional spinal movement
- Stretches the side waist and lats
- Improves breathing capacity
- Addresses multiple tight areas simultaneously
- Energizes while creating openness
Modifications
- Use a block under the bottom hand
- Keep the twist without the side stretch
- Place a blanket under the back knee
- Reduce the range of the overhead reach
Variations
- Add a backbend to the combination
- Bind the arms in the twist
- Lift the back knee for more challenge
- Pulse between twist and side stretch
Cautions & Contraindications
Cautions
- Keep the front knee over the ankle
- Don't force either the twist or side stretch
- Maintain stability in the lower body
- Keep the back knee comfortable
- Move mindfully between components
Avoid this pose if you have:
- Knee injuries
- Rib injuries
- Spinal disc problems
- Hip injuries
- SI joint dysfunction
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
