Revolved Lunge - Parivrtta Utthita Ashwa Sanchalanasana
Day 10 of the #wildloveadvent yoga challenge
The Low Lunge Twist Pose is a tricky pose combining a heart opener and hip opener. It involves a forward bend, stretch, and twist while maintaining balance, focusing on strengthening arms, shoulders, lower back, core, hips, and quadriceps! HELP! For an easier variation we can start this pose with one knee on the floor and take our time to work from there in lovely layers (see below). The revolved lunge is energizing and enhances vitality within the Solar Plexus, stimulating our fire centre creating a lovely glow, warmth and personal power. The Solar Plexus helps us to have a playful energy when we are faced with tricky poses (or life situations) and can give us a gentle nudge to keep trying. Wobbles are normal in all the poses and its the element and mindset to keep trying that will bring you on with leaps and bounds, not only in your physical practice but life!
There are two ways to enter the pose and we start from a lunge posture. The first one is by stepping back from a standing position like Tadasana. The second option is by stepping forwards from a table top, plank or Downward-facing dog.
Opting for the first choice is often easier and more suitable, especially for beginners.
Start in standing (Mountain Pose) at the front of the mat and root the right foot firmly into the ground. Bring all your body weight into the right foot and allow the left one to become light and begin to slide it back.
Reach the lifted leg as far back as possible and bring your toes and ball of the foot to the mat while the heel stays lifted. Check that the back leg is reaching back far enough so that the right knee is stacked over the right ankle.
At the same time lower your upper body down and bring both hands to the floor or onto blocks. Keep your chest broad with your eye gaze extending slightly to the front of the mat.
With the hands on the mat or blocks, your hands are framing your front (right) leg. Begin to bring your left hand closer to the inside of the right foot. Drawing the right hip bone back, engage the back (left) leg fully.
Start to reach your right hand up towards the space above you, reaching the heart and chest to the inner right thigh.
Counting 5 to 10 breaths remain strong and centered within the pose.
To release slowly bring the right hand back down towards the floor/block and step back to a table top or child's pose for a rest!
Repeat the other side!
Please note the photos are showing variations of the pose!
Benefits:
Improves the digestion.
Improves balance and coordination.
Lengthens hamstrings.
Strengthens the arms and legs.
Aids flexibility for the spine.
Opens the ribcage and lungs.
Improves focus and mental clarity.
Stimulates the internal abdominal organs and kidneys.
Tips & tricks:
This pose can be explored with the back knee down on the floor.
If the lunge feels to unstable explore the twist and opening of the chest and arm from a table top posture instead.
You can always place both hands on the front thigh (Let's say this was the right thigh) and look to the right, encouraging the right shoulder to draw back.
Rotate from the ribs, so think about spiralling your heart in the direction you want the upper body to open.
✨ Take part in the 24 day advent challenge! Enjoy a pose a day that can help you find movement, presence and play. Join in any time and if you're sharing on socials be put in the prize draw for a gorgeous Yoga Design Lab mat, a self care gift box or tickets to a future event. Lets share the love for our practice and inspires others along the way.
Take a photo of your posture and share it on Facebook/Instagram with the tag @wildlove_yoga #wildloveadvent
All my love, V
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