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Yoga Styles & Poses

ONEYOGAHOUSE

The Low Lunge Twist, or Parivrtta Anjaneyasana, is a compelling yoga posture that combines the grounding qualities of a lunge with the detoxifying benefits of a twist. This pose engages the lower body to build strength and stability, while the twisting motion stimulates the digestive organs and promotes spinal flexibility. It enhances balance and coordination, requiring a mindful focus to maintain alignment and deepen the twist. As practitioners hold the Low Lunge Twist, they cultivate a sense of centeredness and resilience, simultaneously opening the chest and shoulders for improved posture. This dynamic pose fosters a sense of revitalization, helping to release tension and invigorate both body and mind.

How do you do Low Lunge Twist?

Step 1.

From Downward Facing Dog, step your right foot forward into a lunge, with your left leg back. Keep your right knee bent 90 degrees over your ankle, and your left leg straight back behind you, stacking the left heel over the ball of the foot.

Step 2.

Place your left hand down on the mat under your left shoulder in line with your right foot (or slightly forward) as you peel your right arm up toward the ceiling.

Step 3.

Continuously ground down with your left hand, stacking your shoulders, reaching the right arm higher up to deepen your twist, spiraling your left ribs under.

Step 4.

Energetically reach through your back heel and lift your left hip up to keep your sacrum level, engaging your core by ensuring the twist comes from your perineum and belly, to support the twist and lengthen the spine.

Step 5.

Gaze up toward your top hand if it’s comfortable for your neck, or keep your gaze forward or down for balance.

Step 6.

Stay in the pose for several breaths, deepening the twist with each exhale.

Benefits of low lunge twist

Strengthens the back, core, legs (quadriceps, hamstrings, and glutes)
Increases flexibility and mobility of the spine
Provides a deep stretch to the hip flexors and the muscles around the hips, improving flexibility and reducing tension in these areas
The twist engages the oblique muscles and the deeper core muscles, helping to build strength and stability in the abdominal region

Variations of Low lunge twist

If you have difficulty reaching the floor with your hand, use blocks under your hands for support.
Lower back knee to the mat to help with stability.
Reach top arm over ear; for an added challenge, deepen the twist by hooking left elbow past front right thigh (prayer twist).

Other Yoga Poses to Try

  • The Downward Dog yoga pose, known as “Adho Mukha Svanasana” in Sanskrit, has a rich history rooted in ancient yoga traditions. The pose finds its origins in the practice of Hatha Yoga, a branch that focuses on physical postures to

  • The 4-Limbed Staff yoga pose tones the arms, strengthens the core, increases upper body strength, and prepares the body for arm balances and inversions.

  • The forward fold yoga pose, also known as Uttanasana, is a fundamental posture that embodies a gentle surrender and deep release within the practice.

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