Gaze over the shoulderPalms at the heartChest opensFront foot flatRevolved Low Lunge
Parivṛtta Añjaneyāsana
Read what the gnome says
Revolved Low Lunge! From a low lunge, twist toward the front knee and hook the opposite elbow outside it, palms together. Back knee down, spine long. Twist from the ribs, not the neck. Breathe, then switch. Twisty gnome.
Works on Obliques · Quadriceps · Hip flexors
How to do it
- Step into a low lunge with the back knee on a folded blanket.
- Bring the palms together at the heart and hook the opposite elbow outside the front knee.
- Twist the chest open and hold; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t twist from the neck.
- Don’t sink onto the back knee: pad it.
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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