Prayer Twist Lunge
Parivrtta Ashta Chandrasana
About This Pose
Prayer Twist Lunge (Parivrtta Ashta Chandrasana) combines the leg-strengthening benefits of a high lunge with the detoxifying twist of prayer hands hooked at the elbow. With the back leg lifted and strong, this pose demands more from the legs and core than the low lunge version while providing an equally deep twist. The prayer position creates leverage for rotation, and the unstable base intensifies the core engagement required. This pose is common in Power Yoga and Vinyasa sequences, offering a challenging combination of strength, balance, flexibility, and focus. It serves as excellent preparation for more advanced twisting poses and arm balances.
Step-by-Step Instructions
- 1
From High Lunge with right foot forward
- 2
Ensure the front knee is over the ankle
- 3
Keep the back leg straight and strong
- 4
Bring hands to prayer at the heart
- 5
Inhale to lengthen the spine
- 6
Exhale and rotate the torso to the right
- 7
Hook the left elbow outside the right thigh
- 8
Press the palms together to deepen
- 9
Keep the back heel lifted, leg engaged
- 10
Gaze upward or keep neutral
- 11
Hold for 5-8 breaths
- 12
Release and switch sides
Alignment Cues
- Front thigh parallel to floor if possible
- Back leg straight and active
- Spine lengthens before twisting
- Elbow hooks outside the thigh
- Hips stay low throughout
- Shoulders stack when possible
- Core engages for stability
Benefits
- Builds tremendous leg strength
- Creates deep spinal rotation
- Strengthens the core significantly
- Improves balance and stability
- Opens the chest and shoulders
- Stimulates digestion through the twist
- Develops mental focus and determination
- Combines multiple benefits efficiently
Modifications
- Lower the back knee (Low Lunge Prayer Twist)
- Keep hands apart if prayer is difficult
- Reduce the lunge depth
- Touch back toes down for stability
Variations
- Work toward binding the arms
- Add a balance challenge by closing eyes
- Flow between sides dynamically
- Add a backbend component
Cautions & Contraindications
Cautions
- Keep the front knee over the ankle
- Don't sacrifice the lunge depth for the twist
- Maintain the back leg strength
- Keep the spine long while twisting
- Build strength before adding depth
Avoid this pose if you have:
- Knee injuries
- Spinal disc problems
- Balance disorders
- Hip injuries
- Low blood pressure
Quick Facts
Primary Focus
legsSecondary Focus
Suggested Hold
30 seconds
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