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 =Â to turn around, revolve
- Anjaneya =Â salutation
- Asana =Â 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:
- Supine twist | Jathara
- Lunge pose | Anjenayasana
- Revolved chair pose | Parivrtta utkatasana
Sequential Poses:
- Revolved side angle pose | Parivrtta parsvakonasana
- Revolved triangle pose | Parivrtta trikonasana
- Revolved half moon | Parivrtta ardha chandrasana
Counter Poses:
- Downward-facing dog | Adho mukha svanasana
- Child’s pose | Balasana
- Standing forward fold | Uttanasana
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:
- Begin in a lunge with your right foot forward. Bring your palms together in front of your chest.
- 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.
- 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.
- 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.
- 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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About the Author
Utkatasana: Chair Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â | Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
A challenging pose with hidden benefits, utkatasana (OOT-kah-TAHS-anna) works your body inside and out. Aside from strengthening your legs, this powerful pose also improves the health of your diaphragm and stimulates your heart. Practicing regularly will not only increase your physical endurance, it also encourages your chest and arms to open, creating more space in your body energetically.
Philosophy + Origin
While sitting in a chair is a common act for most of us today, chairs were once, and in some locations still are, considered a luxury. A throne in particular is a seat of power, one assumed by leaders around the world. The pose utkatasana, translated to mean powerful pose, invites individuals to sit on their throne, their seat of power. Embracing the challenge of the pose, and recognizing the strength that is generated when assumed thoughtfully and in proper alignment (physically and spiritually), you can begin to refine all aspects of your life, allowing yourself to step into roles of leadership and responsibility with clarity and confidence.
