Revolved Lunge

 

Level: Easy/Moderate

Benefits: Stretches hips and shoulders, opens chest, relieves minor back pain, stimulates abdominal organs.

Cautions: Pregnancy, serious back conditions.

How To

revolved-lunge
Fig. 1 Fig. 2 Fig. 3
  1. With your right knee on the floor lunge your left foot forward between your hands. As you exhale sink your hips towards the floor..
  2. Place your left hand on your left hip and move your right hand close to the left foot.
  3. Lengthen the spine as you inhale, exhale and rotate to the left (fig,.1)
  4. If you are able to rotate a little more you can then raise your left hand to the ceiling. The right arm can also be placed to the outside of the left leg with the hand on a block or the floor (fig. 2)
  5. As you hold the pose breath normally and focus on lengthening the spine on the inhale and twisting on the exhale.
  6. Hold for 5 – 10 breaths and repeat to the other side.
Modifications
  • If your back is rounding place your lower hand on a block.
To Deepen
  • Wind the top arm around your back and thread you lower arm under your leg and clasp both hands together. (fig. 3)
  • For more hip stretch curl your toes under and straighten your back leg.

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