Perfect Twisted Lunge (Parivrtta Anjaneyasana) Technique
Twisted Lunge (Parivrtta Anjaneyasana) combines the hip opening benefits of a lunge with the detoxifying effects of a spinal twist. This challenging pose improves rotational mobility, enhances balance, and stimulates digestion while building strength in the legs and core. The combination of twisting and balancing makes it particularly beneficial for athletes who need rotational power and stability. ChAIron's AI coaching ensures safe spinal rotation, proper foundation, and optimal twist mechanics.
Step-by-Step Form Guide
- Lunge Foundation: From low lunge, plant right foot forward, left knee down
- Hand Placement: Place left hand on floor inside right foot for support
- Spinal Extension: Lengthen spine, lift chest, create space before twisting
- Initiate Twist: Place right hand on right thigh, gently begin rotating right
- Arm Extension: Lift right arm toward ceiling, deepening the twist
Common Mistakes to Avoid
- Twisting before establishing proper foundation
- Forcing the twist beyond comfortable range
- Collapsing over the front leg instead of lengthening spine
- Allowing front knee to drift inward
- Holding breath during the challenging twist
- Putting too much weight on supporting hand
AI Coaching Benefits
ChAIron's computer vision analyzes your Twisted Lunge alignment in real-time, providing instant feedback on:
- Lunge foundation and knee alignment
- Spinal rotation angle and safety
- Hand placement and weight distribution
- Hip position and square alignment
- Twist progression and range of motion
Benefits of Twisted Lunge
- Improves spinal rotation and mobility
- Strengthens legs, core, and back muscles
- Opens hip flexors and stretches groin
- Enhances balance and proprioception
- Stimulates digestive organs and detoxification
- Builds rotational power for sports
Modifications and Variations
- Block Under Hand: Elevate supporting hand on block for easier access
- Back Knee Down: Keep back knee on ground for stability
- Wall Support: Practice near wall for balance assistance
- Bind the Twist: Advanced: Wrap twisted arm around front leg