Revolved Crescent Lunge Pose is a great way to build on your practice, ignite a little fire in your soul and have fun with a new challenge. Last week we focused on Crescent Lunge Pose. This week, we are twisting and turning into Revolved Crescent Lunge Pose.
Revolved Crescent Lunge Pose or Parivrtta Anjaneyasna (par-ee-vrt-tah on-jah-nee-AHS-ana)
- From standing forward fold, inhale into a halfway lift.
- Exhale and step your left foot back into a low lunge.
- Be sure your back heel is lifted and your front foot is rooted down through the heel and ball mound of your foot.
- Bend your back knee and square your hips toward the front edge of your mat.
- Stack your front knee directly above your front ankle (to create a vertical shin).
- Engage your abdominal wall by pulling your naval toward your spine.
- Draw your shoulder blades down your back.
- Rise up into Crescent Lunge.
- Keep a generous bend in your back knee to help elongate your spine. You may gradually start to straighten your back leg, as long as you can keep a long spine. For those with tight hip flexors, this may be challenging, so be patient with your body.
- Sweep your arms overhead and actively reach your finger tips toward the sky.
- Bring your pinkies forward and your thumbs back, so your palms face each other.
- Melt your shoulder blades down your back.
- Hug your front ribs in and tilt your hip points toward your bottom ribs, to harness the strength of your core.
- Inhale, bring your hands to heart center.
- Exhale, shift your shoulders forward, twist right and hook your left elbow on the outside of your right thigh.
- Inhale to lengthen through the crown of your head.
- Exhale to deepen your twist.
- Press through your back heel and straighten your back leg.
- Work to square your hips – hug your right hip back and draw your lift hip forward.
- Take your gaze up and revolve your heart center toward the sky.
- Hold and breath for 5 to 10 rounds of breath.
- Repeat on the other side.
- For individuals building strength, lower down to your back knee (onto the soft part, not directly onto your knee cap). This will create a strong foundation and will allow your hips to square and your spine to lengthen as you deepen your twist from your thoracic spine.
- For an extra heart opener, inhale, spread your wings and stretch your arms out wide, creating one line of energy from your top finger tips down to your bottom fingertips.
- The twisting in Revolved Crescent Lunge helps the body to “ring out” and detoxify.
- It strengthens the lower body from the quadriceps and hamstrings to glutes and adductors.
- It invigorates the shoulders and abdominal muscles as it creates opening in the chest.
- With the challenges of this pose comes a heightened sense of awareness and concentration. Twisting builds heat in your body and often times your mind wants to resist and escape this heat. Bring your attention to your breath and notice how your mind becomes calm.
- As you ignite the muscles in your abdominal wall and your spine, Revolved Crescent Lunge activates your third chakra, Manipura. This chakra is located at the navel, just above the solar plexus. The lumbar spine (lower back), abdominal wall and internal organs (including liver, stomach, spleen, and pancreas) are key players in this chakra. The color of this chakra is yellow. “Activation of the Manipura Chakra frees one from negative energies and purifies and strengthens one’s vitality.”
- When you bring your hands to your heart center or fly your arms out wide, as you revolve your heart toward the sky, Revolved Crescent Lunge serves as a deep heart opener. It activates your fourth chakra, also known as Anahata. The essence of this chakra is selflessness, the element is air, and the color of this chakra is green. Anahata governs our compassion, empathy, altruism, and respect for all life. This chakra is the root of love and kindness. It’s where we shift from “me” to “we” in our energetic body.
- Twisting postures, such as Revolved Crescent Lunge can be challenging and often intimidating. Take your time working into this pose. Reserve judgment and use the variation that is most accessible to your body at the time. Connect with your life-force, your breath, and see where this pose takes you.
Gumsaba Fitness Class schedule Monday 2/22/16
5:30AM Sunrise Danville Womens class – Coach Briana – Chipper Monday
5:30AM Sunrise Danville Mens class – Coach Joel – Chipper Monday
6AM Sunup Morga Womens only Class – Coach Michelle – TRX Cardio
8:15AM Sunrise Moraga Womens only Class – Coach Michelle & Coach Piper – TRX Cardio
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Chipper Monday
11:00AM Cytosport Beginning/Intermediate Bodyweight Training – Coach Michelle (private class)
12:00PM Cytosport Intermediate/Advanced Bodyweight Training – Coach Michelle (private class)
2PM Cytosport Hatha Yoga – Coach Michelle (private class)
*Volleyball court construction dependant