Good morning Yogis! As our 30 Day Challenge group is working on a detailed breakdown of each of the poses in the Surya Namaskar, or Sun Salutations Series, we will cover similar, sister, or switched around versions of each pose! Our Challenge Group is covering High and Low Lunges today. Twisting poses are one of the more frequent variations in Yoga. I love adding twists in certain Asanas to deepen and expand the stretch, and prayer twists in either/both High and Low Lunge are my favorites!
Today’s Daily Yogi Practice is to again perform the traditional Asana series – Surya Namaskar, or Sun Salutations. Today, we will do the full series three times on each side. We will try three different variations of lunges with different twists with our three repetitions. The key with these twisted lunges, is to remember to turn TOWARDS your front leg.
Parivrrta Ashta Chandrasana & Anjaneyasana – High & Low Lunge Twist
The first round, come into Ashta Chandrasana / High Lunge, right foot forward with your hands on your hips and pause here. On an exhale, turn gently to the right, placing your left hand on the outside of your right knee. You can use the pressure from your hand on your knee to help yourself turn, and help your back stay straight. You can rest your back hand on your back leg Take a full breath here, straightening your back on the inhale, and twisting a bit more on the exhale. On an exhale come back to center. Continue with your Sun Salutations, bringing your arms down to each side of your feet, and perhaps pause in runner’s lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutations with twists on each side.
The second round, come into Ashta Chandrasana / High Lunge, right foot forward with your hands on your hips and pause here. Inhale and press your palms together at your heart into prayer hands. Exhale and turn your upper body gently to the right, placing your left elbow on the outside of your right knee. Take a full breath here, and on an exhale come back to center. Continue with your Sun Salutations, bringing your arms down to each side of your feet, and perhaps pause in runner’s lunge before continuing on to Phalakasana / Plank, and complete the Sun Salutation series on each side.
The last round, we will try an advanced Twisted Low Lunge for those up for a challenge. Come into a deep Anjaneyasana / Low Lunge if you feel comfortable with the pressure on your knee. Exhale and turn gently to the right, with your left hand on your right knee. Come back to center on an exhale, and continue your Sun Salutations series on each side.
Please comment to share your experience! What did you think of this exercise? Which version of twisted Lunge did you prefer with your Sun Salutations? Always remember, be kind!
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