Gaze up, over the shoulderElbow outside the kneeBack leg strongBack footChest opensFront knee over ankleFront foot flatRevolved Lunge
Parivṛtta Añjaneyāsana
Read what the gnome says
Revolved Lunge! From a low lunge, twist toward the front knee and hook the opposite elbow outside it, palms at the heart. Back leg strong, front knee over the ankle, spine long. Twist from the ribs. Breathe, then switch sides. Spiraling gnome.
Works on Obliques · Hip flexors · Quadriceps
How to do it
- Step into a lunge, front knee over the ankle, hands together at the heart.
- Hook the opposite elbow outside the front knee.
- Twist the chest open, press the palms together and hold; switch sides.
Common mistakes
- Don’t let the front knee fall inward.
- Don’t twist from the neck.
- Don’t collapse the chest onto the thigh.
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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