Happy March, yogi friends! It’s the time for new beginnings. New energy flowing in and sweeping out the old stagnant air.
Nothing is better for creating new space than twisting, twisting and …. twisting!
Our pose of the month is Parivrtta Anjaneyasana or Revolved Crescent Lunge.
Parivrtta: to turn around, revolve
This gorgeous pose offers many benefits:
• Strengthens the quadriceps and gluteus muscles
• Stimulates abdominal organs
• Improves digestion and elimination
• Stretches the psoas and hips
• Relieves sciatica pain
• Develops stamina and endurance in your thighs
• Improves your balance, concentration and core awareness
Ok let’s get to it!
1 From downward facing dog, step your right foot between your hands. Extend your left leg back as you press through the ball of your foot. Engage your core. Rise up and bring your palms together at heart center. As you press your left heel back, reach the crown of your head forwards to lengthen your spine and sides.
2 Take a deep inhalation, as you begin to exhale, twist towards your right leg. With your palms still together, place your left tricep on your right thigh, attempting to get your torso as close to your leg as possible.
3 Push your palms together to engage your arms and try to twist in deeper, sending your chest in the direction of the ceiling and shifting your gaze upwards over your right shoulder.
4 Stay here, or extend your left fingertips down to the ground on the outside of your right leg, and reach your right fingertips up the ceiling.
5 Stay here for five breaths. To exit the pose, unwind and place your hands down on the mat, then step back to Downward Facing Dog. Repeat with your left leg forward.
*Option to lower your left knee. This will make the pose less intense and provide more opportunity to deepen the twist.
*Deepen the twist by using your breath: Inhale for length and let the exhalations happen naturally to turn the torso around the axis of the spine.
*Stabilize your shoulder girdle to isolate the twist in the spine. Often once we start to twist, the bottom shoulder head rolls forward, pulling the bottom shoulder blade off the back. Instead work on stacking one shoulder directly on top of the other and working to maintain equal width in both shoulder blades and collarbones as you twist.
*Squeeze your back thigh muscles to the bone, activate your back glutes and internally rotate you back thigh to keep your hips square and pelvis stable.