Parivrtta Anjaneyasana — Revolved Low Lunge

IntermediatePsoas & Hip Flexors Thoracic OpeningModerate

120s

A low lunge combined with a gentle spinal rotation, lengthening the front of the back hip while mobilizing the torso.

Focus: Hip-flexor lengthening with gentle spinal rotationEquipment: None

How to perform

From a low lunge with the front knee forward, bring the palms together at the heart. Inhale to lengthen the spine; on an exhale, rotate the torso toward the front knee, hooking the opposite elbow across the thigh or reaching the arm forward. Keep the hips stable. Hold, then switch sides.

Breathing

Inhale to lengthen; exhale to rotate a little more. Steady, even breath.

Benefits

Combines anterior-hip opening with gentle thoracic mobility.

Anatomical focus

Psoas MajorObliquesErector Spinae

Rotate from the spine rather than pushing with the arm; keep the hips squared.

Precautions

Rotate from the spine, not by forcing with the arm. Keep the front knee aligned. Stop if you feel pain.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.