Revolved High Lunge (Parivrtta Anjaneyasana)
Sanskrit Name: Parivrtta Anjaneyasana (Pah-ree-VREET-tah Ahn-jah-nay-AHS-ah-nah) (Parivrtta = revolved, twisted; Anjaneya = son of Anjana (Hanuman's mother), also refers to a lunge) Common Name: Revolved High Lunge, Twisted High Lunge, Revolved Crescent Lunge
Purpose & Benefits: Revolved High Lunge is a comprehensive pose that simultaneously strengthens the legs, stretches the hip flexors, challenges balance, and provides a deep, cleansing spinal twist. It's a dynamic posture that builds heat, invigorates the body, and helps to release tension.
Deep Spinal Twist: Enhances rotational flexibility and mobility in the thoracic (mid-upper) and lumbar (lower) spine, releasing stiffness and improving spinal health.
Intense Core Strength: Powerfully engages the deep core muscles, especially the obliques and transverse abdominis, which are essential for stabilizing the twist and supporting the spine.
Hip Flexor Stretch: Continues to provide an excellent stretch for the hip flexors of the back leg, helping to lengthen often-tight muscles.
Leg Strengthening & Stability: Builds significant strength and endurance in the quadriceps, hamstrings, and glutes of both the front and back legs, while challenging and improving balance.
Detoxification & Digestion: Twisting actions are believed to gently compress and then release the abdominal organs, which can aid in stimulating digestion and supporting the body's natural detoxification processes.
Shoulder & Chest Opening: With the arms extended in the twist, it helps to broaden the collarbones and open the chest, improving breathing capacity.
Focus & Concentration: The complexity of balancing and twisting simultaneously demands deep mental focus, sharpening concentration and body awareness.
How to Practice (Step-by-Step Entry):
Starting Position (From Tadasana or Downward-Facing Dog):
Begin in Tadasana (Mountain Pose), then on an exhale, step your left foot far back, coming into a High Lunge (or step your right foot forward from Downward-Facing Dog into High Lunge).
Ensure your front (right) knee is stacked directly over your right ankle, and your back (left) leg is strong and straight, with the heel lifted high over the ball of the foot.
Bring your hands to Anjali Mudra (prayer position) at your heart center.
Preparing for the Twist:
Take a deep inhale to lengthen your spine, lifting through the crown of your head.
On an exhale, begin to twist your torso towards your right (front) leg.
Initiating the Twist & Deepening:
Continue the twist, bringing your left elbow to the outside of your right thigh (just above the knee). Press your left elbow firmly into your right thigh, and use that leverage to deepen the twist.
Press your right palm firmly into your left palm at your heart center, aiming to bring your thumbs towards the center of your chest.
Optional Arm Extension: If balance and core strength allow, you can extend your arms. The bottom (left) hand can reach down to the floor or a block outside your right foot, and your top (right) arm can reach straight up towards the ceiling, stacking your right shoulder over your left.
Finding Revolved High Lunge Alignment:
Spinal Length: Maintain the length through your spine, twisting from your core and thoracic (mid-upper) spine, not from your lower back.
Front Knee: Keep your right knee stable and stacked over your ankle. Resist the urge for it to fall inward or outward.
Back Leg: Keep your left leg strong and straight, actively pressing through the lifted heel.
Hips: Strive to keep your hips relatively square and level. As you twist, the right hip may want to draw back; gently encourage the left hip to come forward slightly to keep the pelvis symmetrical.
Gaze (Drishti): Gaze either down at the floor (for more stability), to the side, or (if balance is very steady) gently up towards your top hand.
Holding the Pose:
Breathe deeply and rhythmically into the twist, feeling the compression on the inhale and the release/deepening on the exhale.
Focus on the balance between grounding through your legs and expanding through your twist.
Hold for 3-5 breaths.
Exiting the Pose:
On an inhale, gently unwind the twist, bringing your torso back to center (and hands back to heart center if extended).
On an exhale, lower your hands to frame your front foot.
Step your front foot back to Downward-Facing Dog, or step your back foot forward to Uttanasana (Forward Fold), returning to Tadasana.
Take a moment to integrate before repeating the pose on the other side.
Key Alignment Cues:
Spinal Length First: Always lengthen your spine on the inhale before initiating the twist on the exhale.
Hips Square & Stable: Actively work to keep both hip points facing forward, maintaining a symmetrical and level pelvis as much as possible.
Front Knee Stacked & Stable: Keep it directly over the ankle; prevent it from collapsing inward or bowing outward.
Back Leg Strong: Press actively through the lifted heel to keep the back leg engaged and straight.
Twist from Core/Upper Back: Engage your obliques to initiate and deepen the twist; avoid forcing it from the lower back or by pushing off the knee.
Shoulders Down: Relax your shoulders away from your ears, even when extending arms.
Drishti (Gaze): A steady gaze is crucial for balance.
Energetic / Mindful Focus:
Cleansing & Releasing: Visualize the twist wringing out tension and stagnation from your core, promoting a sense of renewal.
Stability in Rotation: Find the paradox of being firmly grounded in your legs while spiraling your torso.
New Perspectives: As you twist, imagine gaining a fresh outlook or releasing old patterns.
Inner Fire: Feel the warmth generated by the twist invigorating your digestive and energetic systems.
Ayurvedic Considerations:
Vata (Air & Ether): While twists can be balancing for Vata by releasing tension, the balance demands of High Lunge can be challenging. Emphasize a very steady base, encourage the use of props (a block under the bottom hand), and ensure the twist is gentle and not forced. Move slowly into and out of the pose.
Pitta (Fire & Water): Excellent for releasing excess heat and tension, especially from the mid-torso. Focus on controlled, steady twisting, avoiding aggressive forcing or overstretching. It can be grounding and help channel Pitta's intensity.
Kapha (Earth & Water): Highly invigorating and stimulating. Good for building core heat, increasing spinal and core mobility, and counteracting feelings of sluggishness or stagnation. Encourage full engagement and exploration within comfortable limits.
Common Mistakes & Tips for Students:
Rounding the Back/Collapsing into the Twist: Prioritize maintaining a long, straight spine before and during the twist.
Losing the Lunge in the Front Leg: The front knee often wants to straighten. Remind students to keep it deeply bent and stacked.
Front Knee Collapsing Inward/Outward: Actively engage the outer hip and inner thigh of the front leg to keep the knee tracking over the second toe.
Hips Becoming Uneven/Un-square: The front hip often wants to hike up. Encourage drawing the front hip back and the back hip forward to keep the pelvis level and symmetrical.
Twisting from the Lower Back: The rotation primarily comes from the thoracic spine. Engage the core to protect the lower back.
Holding Breath: Ensure continuous, deep breathing throughout the twist.
Props: A yoga block placed on its side or tallest height outside the front foot can provide crucial support for the bottom hand, allowing for better spinal length. A wall can be used as a balance aid for the back.