Focus on: Low Lunge Twist (Parivrtta Anjaneyasana)

Low lunge twist primarily targets the upper body and spine, offering a gentle twist that engages the core while promoting flexibility and alignment. Let’s explore this pose and its benefits for our practice.

  • Level: Basic
  • Pose: Low Lunge Twist (Parivrtta Anjaneyasana)  (par-ee-vrt-tah Aan-Jha-Nay-AHS-anna). Also known as revolved lunge pose.
  • Instructions:
  • Begin in tabletop position.
  • Step your right foot between your hands into a low lunge, ensuring knee alignment.
  • Bring your left elbow to your right knee, palms together in prayer position.
  • Press your arms to lift the right shoulder, twisting your upper back.
  • Hold for 4-8 breaths, maintaining steady breathing.
  • To release, exhale and lower your arms to the floor, returning to a low lunge.
  • Repeat on the other side.


  • Enhances stamina and endurance.
  • Alleviates sciatica discomfort.
  • Lengthens and loosens the psoas and hip muscles.
  • Boosts the function of abdominal organs.
  • Strengthens the quadriceps and gluteal muscles.
  • Enhances balance, focus, and core stability.

Listen to your body

  • Respect Your Limits: If you feel any pain in your lower back, ease off the twist or come out of the pose completely. It’s all about feeling good, not pushing yourself into pretzel mode.
  • Breathe Deeply: Inhale as you lengthen your spine, and exhale to deepen the twist. This mindful breathing helps you stay calm and focused, and it delivers a big dose of oxygen to your body.
  • For knee sensitivity: use a folded blanket or elevate the back knee. Improve balance with two yoga blocks for hand support. Enhance stability by practicing against a wall. Limited shoulder mobility? Use a yoga strap for a deeper twist.

Find out more about my vinyasa and yin yoga classes in Rugby!