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MAN ON THE MAT with Ravi Dixit
PARIVRTTA ANJANEYASANA (VARIATION)
REVOLVED LOW LUNGE VARIATION WITH HANDS IN NAMASKAR
This asana combines a deep lunge with a spinal twist, symbolising transformation and renewal. In yoga, twists are often associated with cleansing, both physically and mentally. This pose encourages us to release what no longer serves us, creating space for clarity and new energy.
BENEFITS
- Stretches hip flexors and quadriceps.
- Improves spinal mobility and flexibility.
- Stimulates digestive organs.
- Enhances balance and coordination.
- Supports detoxification and circulation.
ANATOMY & ACTIVE MUSCLES
- Hip Flexors: Deeply stretched in the back leg.
- Glutes: Support stability in the front leg.
- Obliques: Activate to deepen the twist.
- Spinal Erectors: Maintain length and alignment in the spine.
COMMON MISTAKES
- Collapsing into the front knee: The front knee often moves beyond the ankle, creating unnecessary strain. Keep the knee stacked directly above the ankle for proper alignment.
- Forcing the twist: Twisting too deeply without lengthening the spine can compress the lower back. Focus first on extending the spine, then gently deepen the twist.
- Dropping the back leg: If the back leg is not active, the pose becomes unstable. Keep the back leg engaged and strong to support the posture.
- Holding the breath: Twists can feel intense, making it easy to restrict breathing. Maintain slow, steady breaths to ease into the pose.
TIPS
- Place your back knee on the mat if you need more support.
- Start without the hands in namaskar, use a yoga block under your lower hand for stability if you need it.
- Keep your spine long before deepening the twist.
- Engage your core to help maintain balance.
FOCUS
- FOCUS Twists invite us to look in a different direction, both literally and metaphorically. This pose encourages awareness of what we hold onto and what we can let go of. With steady breath and mindful movement, we create space for clarity and renewal. Avoid this pose if you have spinal injuries or severe knee issues.
Ravi Dixit is an Indian yoga teacher and founder of Ravi Yoga Retreat, living between London and Goa. He is passionate about making traditional yoga understandable for everyone.
Visit: ravi.yoga or connect on Instagram @raviyoga_goa
Om Magazine
First published in November 2009, OM Yoga magazine has become the most popular yoga title in the UK. Available from all major supermarkets, independents and newsstands across the UK. Also available on all digital platforms.
