Revolved Lunge
Parivrtta AnjaneyasanaA twist from a long lunge. Opens the back-leg hip flexor while the obliques rotate the ribcage, with the front leg holding the position under load.
- 01Step into a lunge with the front knee over the ankle and the back knee down or lifted.
- 02Bring the palms together at the chest and lengthen the spine over the front thigh.
- 03Hook the opposite elbow outside the front knee, or place that hand on a block inside the foot.
- 04Press the hands together and turn the chest toward the ceiling, opening the top shoulder.
- 05Hold five breaths, then release and repeat on the other side.
- 01Lengthen the back leg away before you rotate.
- 02Front knee stays stacked over the ankle, not drifting in.
- 03Twist from the ribs, not from the shoulders.
- 01Letting the front knee collapse inward under the pressure of the elbow, which loads the medial knee.
- 02Twisting from the arms while the ribcage stays square, which produces movement but no rotation.
- 03Collapsing the back hip toward the floor, which loses the hip flexor length the pose provides.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.