Low Lunge with Rotation – Right (Parivrtta Sanchalasana)
The Low Lunge with Rotation, or Parivrtta Sanchalasana, is a yoga pose that combines a deep lunge with a gentle twist to stretch and strengthen the legs, hips, and spine. This pose enhances flexibility, balance, and core strength while also promoting spinal mobility and improved digestion through the twisting motion.
How to Perform the Low Lunge with Rotation – Right:
- Start Position: Begin in a tabletop position on your hands and knees, with your wrists directly under your shoulders and your knees under your hips.
- Step the Right Foot Forward: Step your right foot forward between your hands, aligning your right knee over your right ankle. Your left knee should remain on the mat, and your left toes can be tucked or untucked depending on your comfort.
- Engage the Core: Engage your core muscles to support your spine and maintain balance.
- Lift the Torso: Inhale and lift your torso upright, bringing your hands to your right thigh for support. Ensure your hips are squared and facing forward.
- Extend the Left Arm: Place your left hand on the mat inside your right foot. Inhale deeply to lengthen your spine.
- Rotate the Torso: As you exhale, rotate your torso to the right, extending your right arm towards the ceiling. Your gaze can follow your right hand or remain forward if that feels more stable.
- Deepen the Stretch: Press through your left hand and right foot to deepen the twist, ensuring your right knee remains directly over your right ankle. Keep your left leg active and engaged.
- Hold the Position: Hold the pose for 20-30 seconds, breathing deeply and evenly. Focus on lengthening your spine with each inhale and deepening the twist with each exhale.
- Return to Center: To release, exhale and bring your right hand back down to the mat. Step your right foot back to return to the tabletop position.
- Switch Sides: Repeat the stretch on the left side by stepping your left foot forward and twisting to the left.
Benefits:
- Stretches and Strengthens Legs: Engages and strengthens the muscles in the legs and hips while stretching the hip flexors and thighs.
- Improves Spinal Flexibility: Enhances the flexibility and mobility of the spine through the twisting motion.
- Promotes Digestive Health: The twisting action helps to stimulate the internal organs, promoting improved digestion.
- Enhances Balance and Stability: Improves balance and stability by engaging the core and lower body muscles.
- Increases Circulation: Boosts blood flow to the hips, legs, and spine, supporting overall muscle health and recovery.
Tips for Practicing Low Lunge with Rotation – Right:
- Maintain Alignment: Keep your right knee directly over your right ankle to ensure proper alignment and avoid strain.
- Use Props: If you have difficulty reaching the mat with your left hand, use a yoga block for support.
- Breathe Deeply: Focus on deep, even breaths to help relax your muscles and deepen the twist.
- Move Slowly: Transition into and out of the pose slowly and with control to prevent injury.
- Modify as Needed: Adjust the depth of the twist and the position of your legs based on your comfort level and flexibility.
Incorporate the Low Lunge with Rotation – Right into your yoga practice to experience its flexibility-enhancing and digestive health benefits, promoting overall lower body and spinal health.
