High Lunge Twist is a variation of Parivrtta Parsvakonasana (Revolved Extended Side Angle) (basically the back leg down option with prayer hands). I like this hip opener variation but for a more traditional version keep your front foot facing forward.
Here are 10 simple steps to get you started and give you extra insight when practicing this posture in class:
#1 Warm up first with sun salutations
#2 Come into Downward Facing Dog
#3 Inhale and lift your right leg (three legged dog), keeping it strong and straight
#4 Exhale and bring your right foot on the inside of your right palm (or for the hippy version shown here – outside of your right palm, toes pointing towards the corner of the mat)
#5 Keep your back leg active and check your front knee is no further forward than your ankle
#6 Check your left palm is directly under your shoulder and when you're ready, slowly reach your right arm up towards the sky, twisting your torso and belly to the right
#7 If you don’t have any neck issues, then feel free to take the gaze up towards the right palm and extend through your right finger tips
#8 Release; exhale and drop your right hand back to the mat – align your hands shoulder distance apart
#9 Step back into Downward Facing dog
#10 Take a few breaths and repeat on the other side
- If your left palm doesn’t reach the floor, come up onto finger tips, or use block/s or books
- Alternatively you can release your back leg down – but keep your pelvis lifted to protect your groins
What are the benefits?
All twists are great for massaging internal organs, stimulating digestion and helping with our body’s natural detoxification process
De-stress and unwind – the process of compression and release gets those happy feelings flowing!
Challenges stability and opens the chest
Strengthens back, legs and glutes
Caution: As always, only practice postures which are safe for your body. Give this one a miss if you are pregnant, have high blood pressure or if you have a back injury please consultant your yoga instructor.
If you’ve found this useful, feel free to share and spread the twisty vibes :-)