Vinyala

Pose sheet

Revolved Low Lunge

Parivṛtta Āñjaneyāsanaपरिवृत्त आञ्जनेयासन

Lunge with the back knee grounded, twisting toward the front leg.

Open this pose in the 3D body

Steps

Support

Front foot, back knee, and tucked back toes.

Enter

  1. From Downward-Facing Dog, step your right foot between your hands.
  2. Lower your left knee; keep your back toes tucked.
  3. Stack your right knee above your ankle; bring your palms together.
  4. Inhale, lengthen your spine, and hinge forward at your hips.
  5. Exhale, twist right; rest your left elbow outside your right thigh.

Hold

  1. Draw your legs toward each other without shifting your supports.
  2. Maintain your spine's natural curves as you rotate your ribs.
  3. Keep your palms together in front of your sternum.
  4. Align your front knee with the direction of your toes.

Exit

  1. Inhale and ease the pressure from your arms.
  2. Exhale, untwist; place your hands beside your front foot.
  3. Return to Downward-Facing Dog; repeat on the other side.
Breathing
Inhale to lengthen; exhale to twist. Keep breathing throughout.
Gaze
In the twist's direction.
Duration
6–7 breaths per side.

Adapt

Adaptations

  • Padded kneePlace a folded blanket under your back knee.
  • Elbow on your thighRest your elbow atop your front thigh without hooking it outside.
  • Back instep groundedUntuck your back toes and rest your instep on the floor.
  • Hand on a blockPlace one hand on a block; raise your opposite arm.

Variations

  • lift your back knee while keeping your hands in prayer.
  • Grounded-hand variation: hand opposite your front foot grounded; other arm raised.
  • Bound variation: wrap around your front thigh and clasp hands.

Signals of effort

  • Load on the back knee.
  • Pressure between your elbow and front thigh.
  • Restricted breathing during the twist.