Parivrtta Anjaneyasana, also known as Revolved Lunge Pose, is a popular yoga posture that combines deep lunging and twisting. This asana is known for its ability to provide a deep stretch and increase flexibility in the hips, groin, and thighs, while also building strength in the legs and core. The name “Parivrtta Anjaneyasana” is derived from the Sanskrit words “parivrtta,” which means “revolved,” “Anjaneya,” which is the name of a divine monkey in Hindu mythology, and “asana,” which means “pose” or “posture.” This asana is associated with the Hindu deity Hanuman, the monkey god known for his strength and devotion.
Steps to do:
1. Begin in a high lunge position with your right foot forward and your left foot back, keeping your back leg straight and your back heel lifted.
2. Lower your left knee to the ground and untuck the toes, while keeping the right knee stacked directly over the right ankle.
3. Place your hands in prayer position at your heart center, and then twist your torso to the right, hooking your left elbow to the outside of your right thigh.
4. Press your palms together and use the resistance to deepen the twist, while keeping the right knee aligned and the hips square.
5. Hold the pose for 5-8 breaths, then release the twist and return to center before switching sides.
Benefits:
1. Stretches and strengthens the hip flexors and quadriceps.
2. Opens the chest and shoulders, improving posture and breathing capacity.
3. Stimulates digestion and detoxification by massaging the internal organs.
4. Builds core strength and improves balance and stability.
5. Enhances spinal mobility and relieves tension in the lower back.
Precautions:
1. Avoid this pose if you have a knee or hip injury, or if you are currently experiencing any pain or discomfort in these areas.
2. If you have high blood pressure, herniated discs, or any spinal issues, it is best to practice this pose under the guidance of a qualified yoga instructor.
3. Pregnant women should modify this pose by placing a block under the hand on the outside of the front leg, or by practicing a gentler twist with the back knee lifted.
By practicing Parivrtta Anjaneyasana regularly, you can improve your overall flexibility, balance, and strength, while also experiencing mental and emotional benefits such as stress relief and increased focus. Remember to listen to your body and breathe deeply while holding the pose, and always seek guidance from a certified yoga instructor if you have any concerns or limitations. With consistent practice and proper alignment, you can unlock the full potential of this powerful yoga posture.