Parivrtta Anjaneyasana: Revolved Lunge Pose

Parivrtta Anjaneyasana: Revolved Lunge Pose

Parivrtta anjaneyasana (par-ee-VRT-tah aan-jha-nay-AHS-ah-nah) is a twisted variation of lunge pose with several options to make the pose accessible. This pose can help develop stamina while improving your balance.

Sanskrit:

  • Parivrtta = to turn around, revolve
  • Anjaneya = salutation
  • Asana = pose

Physical Benefits:

  • Strengthens the quadriceps and gluteus muscles.
  • Improves digestion and elimination.
  • Stretches the psoas and hips.
  • Develops stamina and endurance in your thighs

Preparatory Poses:

Sequential Poses:

Counter Poses:

Adjustments/Modifications:

  • Keep your gaze downward or forward rather than looking up.
  • Lower your back knee down to the ground rather than lifting.
  • Parivrtta parsvakonasana: The opposite arm rests on the front leg or reaches to the ground, while the other arm extends overhead, creating a deeper twist.

Step-By-Step:

  1. Begin in a lunge with your right foot forward. Bring your palms together in front of your chest.
  2. Lift your left knee off the ground and push your left heel back. Reach the crown of your head forward away from your back heel to lengthen your spine and side body.
  3. On an exhale, twist toward your right leg and place your left tricep on your right thigh. Bring your torso as close to your leg as possible.
  4. Press your palms together to engage your arms. Turn your chest in the direction of the ceiling and shift your gaze upward over your right shoulder.
  5. Stay for up to one minute. To release the pose, unwind and place your hands down on the mat, then step back to table top or down dog. Repeat on the other side.

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Janu Sirsasana: Head to Knee Pose

Janu Sirsasana: Head to Knee Pose

ADJUSTMENTS    |     BENEFITS    |     PREP POSES    |     SANSKRIT    |     STEPS

Janu sirsasana (JAH-new shear-SHAHS-anna), may look simple, but it combines elements of a forward fold, twist, and side body stretch. Head to knee pose stretches the hamstrings, low back, and groins and can be adjusted to be very challenging or very relaxing.

Philosophy + Origin

While the name of the pose may seem to reveal an intention based on physical anatomy (head to knee pose), janu sirsasana is really all about turning inward and creating space for self-reflection. Instead of focusing on the intensity of the posture — or a desire to bring your head to your knee — turn your attention to the peace and stillness that may be hiding beneath the more prominent sensations.

Read Article

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