Top arm reaches upGaze upBack leg strongHand under the shoulderOpen-Arm Revolved High Lunge
Parivṛtta Alānāsana
Read what the gnome says
Open-Arm Revolved High Lunge! From a high lunge, twist toward the front knee, hands at the heart, then open one arm up. Back leg strong, hips square. Twist from the ribs. Breathe, then switch. Spiral gnome.
Works on Obliques · Quadriceps · Glutes
How to do it
- Step one foot back into a lunge, hand to the floor beside the front foot.
- Twist the chest open and reach the top arm to the sky.
- Keep the front knee stacked, gaze up and hold; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t dump the weight into the lower hand.
- Don’t crank the neck.
Benefits
- Gently mobilises the spine.
- Stretches the back, hips and shoulders.
- Leaves the back feeling fresh and long.
Take care: Go easy or skip if you have back or neck pain, or are pregnant. Twist from the whole spine, not by cranking the neck or lower back.
Not medical advice. Ease off if anything feels sharp or wrong.
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