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Bound Revolved Crescent Lunge on the Knee - parivrtta baddha anjaneyasana

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Bound Revolved Crescent Lunge on the Knee - parivrtta baddha anjaneyasana

Bound Revolved Crescent Lunge on the Knee - parivrtta baddha anjaneyasana

Try out this Asana with me?, Health Challenge Invite. Pariv?tta Baddha A?janey?sana

10 Minutes
Intermediate

STEPS :

  1. Begin by standing tall at the top of your mat with your feet together, arms at your sides, and shoulders relaxed. Take a few deep breaths here to centre yourself.

  2. Take a big step back with your right foot, bending your left knee to create a lunge position. Your left knee should be directly above your left ankle, and your right leg should be extended straight behind you.

  3. Press through the four corners of your left foot to feel stable in the lunge. Engage your core muscles to support your lower back.

  4. Place your right hand on the floor or a yoga block on the inside of your left foot. Your right hand should be positioned to the left side of your left foot.

  5. Bend your right knee and reach your right hand around the outside of your right leg. You'll be aiming to bind your hands together. This can be challenging, so be patient with yourself.

  6. Bring your left arm behind your back, reaching towards your right hand. Try to clasp your hands together or use a yoga strap to make the connection if your hands can't reach each other.

  7. Begin to revolve your torso to the left. Imagine your chest opening towards the ceiling as you twist. Keep your spine long and shoulders relaxed.

  8. Find your balance in the pose. Focus on your breath to help you stay grounded and centred. Hold the pose for several breaths, deepening the twist with each exhale.

  9. To come out of the pose, slowly release your bind and place your right hand back on the floor or block. Untwist your torso and step your right foot forward to meet your left foot.

  10. Return to a standing position at the top of your mat. Take a moment to feel the effects of the pose in your body.

  11. Repeat the same sequence on the other side, stepping back with your left foot and twisting to the right.

Benefits

  • Deeply stretches the spine, chest, lungs, shoulders and groin.
  • Stimulates the internal abdominal organs and kidneys.

Who Can Do

Consult a doctor before beginning an exercise regime.