You could technically find Prakramanasana, also known as Lunge pose, in any portion of a yoga class. However, it is most often found as a part of Sun Salutations. If you’re looking for a way to spice up your Sun Salutation flow, try adding some rotation to your lunge. By practicing Parivrtta Prakramanasana (Rotated Lunge pose), you combine the benefits of Lunge pose with the benefits from spinal rotation.
When you practice Lunge pose, you can open your hips as you feel your abdominals lift away from your thigh. Feel the energy flow as you reach from your head through your heel. Spinal rotation poses massage internal organs, reset your central nervous system, and help balance your muscles along your spine.
Here’s how to correctly practice Parivrtta Prakramanasana.
You may want to have a block nearby when you practice this. I, personally, like to use a block so that I can get a little bit of help with my spinal rotation. Spinal rotation is challenging for me, so I’ll take all the help I can get!
- Begin with your knees bent, finger pads touching the floor on either side of your feet.
- As you move, inhale and exhale where you need it, using ujjayi breathing.
- Reach your right leg back quite a distance so that you have a large space between your right and left feet.
- Make sure that your legs are running parallel to each other like they are on train tracks, not the same rail of a train track.
- Reach through your right heel, like it is reaching for the wall behind you. Take a moment to make sure that your right heel is in a straight line and not falling in or out.
- Check to make sure that your left knee is in line with the center of your foot. It’s okay for the knee to come forward toward the second and third toes, but it should not go past the toes. Also, the knee should not drop toward the inside or the outside.
- Feel your adductors (inner thighs) scissor and draw toward and past each other.
- Draw the low belly to the spine so that you can feel yourself lift off of your left thigh without lifting your fingers off the floor.
- As you reach through your right heel, feel yourself reach through your leg, spine, and out through the top of your head. Get yourself aligned and you can feel energy run through you like a current.
Parivrtta That Prakramanasana
- Now, you can either plant your right hand, stay lifted on fingertips, or place a block under your hand. If you use a block, it will give you some additional lift to facilitate the spinal rotation that you’re about to do.
- Bring your left hand to your hip.
- Draw your belly button toward your spine, and rotate your chest to the left.
- Press the floor away with your right arm while your left arm reaches for the ceiling. Make sure that your arms are in a plane and that they are completely reaching away from each other.
- Hold this side for 5-10 breaths.
- To come out of this pose, bring your left hand to your hip and rotate your chest back to center. Step the right foot next to the left.
- Step the left leg back for the second side. Repeat all the steps to create the Lunge pose for this side. Then, follow steps 1-6 of this section to add rotation.
Parivrtta Prakramanasana Video
Here is a video for visual learners.
What other ways do you spice up your Sun Salutations? Let us know in the comments below.
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