Revolved Low Lungeपरिवृत्त अञ्जनेयासन
Parivṛtta Añjaneyāsana — an intermediate twist that works the obliques, hip flexors, quadriceps.
30–60ఆగి ఉండే సెకన్లు · ఒక్కో వైపు
One line on the timetable. Revolved Low Lunge is held 30–60 seconds each side, with the breath moving throughout — and no set practice here is built around it — it is held on its own.
మూలం·YogaPath sequence data — stay times as taught·one breath ≈ 5 s at an even pace·జూలై 2026న సమీక్షించాం
How to do Revolved Low Lunge
Read all of it before starting, and read the cautions further down before starting at all.
Step the right foot forward between the hands and lower the left knee onto a padded mat.
Slide the back knee back until the left hip feels a clear stretch, and stack the front shin vertical.
Bring the palms together at the chest and lengthen the spine upward.
Exhale and turn the ribs to the right, taking the left elbow outside the right thigh or the left hand to a block inside the foot.
Hold with the back thigh drawing up, then unwind and change sides.
Hold: ఒక్కో వైపు 30–60 సెకన్లు. శ్వాసను ఆపకుండా కొనసాగించండి — మీరు శ్వాసను బిగబట్టుతుంటే, ఈ రోజుకు ఈ ఆసనం మీకు మరీ ఎక్కువ.
Muscles worked
Where the effort and the lengthening land. Primary groups do most of the work; secondary groups assist or are stretched.
What Revolved Low Lunge does
Described mechanically — what the movement does to muscle and joint. Not a list of conditions it treats, because a pose does not treat conditions.
- Rotates the trunk while the back leg holds the pelvis in a long split position.
- Stretches the hip flexors of the back leg under the tension of the twist.
- Loads the front quadriceps through the whole hold.
Revolved Low Lunge is one of 25 twists in this library and one of 60 poses rated intermediate. Poses that rotate the spine around its long axis with the pelvis anchored.
Who should skip Revolved Low Lunge, or change it
- Pregnancy — take the arm inside the front leg for an open twist rather than this closed version.
- Disc injury or any nerve symptoms down a leg.
- Sacroiliac irritation, which a deep split stance plus rotation can aggravate.
- ఇటీవల పొట్టకు జరిగిన సర్జరీ.
- Knee pain on the grounded back knee — pad it or skip.
General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts. If you are pregnant, recovering from surgery or managing any health condition, ask your doctor before starting a practice, and learn the pose itself from a qualified teacher who can see you move.
Common mistakes in Revolved Low Lunge
What tends to go wrong, and the specific correction — not "engage your core".
MistakeFront knee sliding inward as the elbow presses against it.
FixPress the front big toe down and hold the knee over the middle toes.
MistakeTwisting the neck to see behind while the ribs stall.
FixKeep the head in line with the spine and turn only as far as the sternum has already gone.
How the energy figure on a yoga timetable is reached
- Nobody has measured a single asana in a metabolic cart, so no per-pose figure is published here — not by this site and not by anyone.
- The pose is matched to the nearest style of practice in the 2024 Adult Compendium of Physical Activities. Revolved Low Lunge sits at code 02150, yoga, Hatha, 2.5 MET.
- That MET value is put through the standard ACSM relationship for a stated reference adult of 70 kg.
- ఫలితం అనేది దీని ఖర్చు ఆ రకమైన ఒక సాధన మీరు ఎంతసేపు సాధన చేస్తే అంతసేపటికి — ఈ ఒక్క భంగిమను పట్టి ఉంచడానికి అయ్యే ఖర్చు కాదు.
- దీన్ని మీకు తగ్గట్టు సర్దుకోండి: సంబంధం శరీర బరువుతో సరళరేఖీయంగా ఉంటుంది, కాబట్టి మీ సొంత బరువును కిలోగ్రాములలో గుణించి 70 తో భాగించండి.
kcal/min = MET × 3.5 × kg ÷ 200
= 2.5 × 3.5 × 70 ÷ 200
= 3.06 kcal per minute
అదే సాధన, గంట గంటకు
దీన్ని టైమ్టేబుల్ చదివినట్టు చదవండి: మీరు నిజంగా కూర్చునే సెషన్ నిడివిని ఎంచుకోండి, అదే ఆ సంఖ్య.
| సాధన చేసిన సమయం | 10 min | 20 min | 30 min | 45 min | 60 min |
|---|---|---|---|---|---|
| Calories | 31 | 61 | 92 | 138 | 184 |
మూలం·2024 Adult Compendium of Physical Activities·code 02150 · 2.5 MET · 70 kg రిఫరెన్స్ వయోజనుడు·జూలై 2026న సమీక్షించాం
యోగా కానివన్నీ సహా మొత్తం కార్యకలాపాల డేటాసెట్ ఇక్కడ ఉంది BurnLab.
Asked before class
How do you do Revolved Low Lunge?
Step the right foot forward between the hands and lower the left knee onto a padded mat. Slide the back knee back until the left hip feels a clear stretch, and stack the front shin vertical. Bring the palms together at the chest and lengthen the spine upward. Exhale and turn the ribs to the right, taking the left elbow outside the right thigh or the left hand to a block inside the foot. Hold with the back thigh drawing up, then unwind and change sides. Hold for 30–60 seconds each side.
What does Revolved Low Lunge work?
Primarily the obliques, hip flexors, quadriceps, with the spinal erectors, shoulders, glutes assisting or lengthening. In mechanical terms: rotates the trunk while the back leg holds the pelvis in a long split position.
Who should not do Revolved Low Lunge?
Pregnancy — take the arm inside the front leg for an open twist rather than this closed version. Disc injury or any nerve symptoms down a leg. Sacroiliac irritation, which a deep split stance plus rotation can aggravate. Recent abdominal surgery. Knee pain on the grounded back knee — pad it or skip. This is general information, not medical advice — if any of these apply to you, ask your doctor and learn the pose with a qualified teacher rather than from a page.
Is Revolved Low Lunge suitable for beginners?
Not as a first pose. Revolved Low Lunge is rated intermediate here: it assumes a working base of strength and range, and a teacher who has watched you move. Build up through the twists poses marked beginner first.
How many calories does Revolved Low Lunge burn?
The honest answer is that nobody has measured a single asana. The 2024 Adult Compendium of Physical Activities publishes MET values for styles of yoga, not for individual poses. Revolved Low Lunge sits closest to Compendium code 02150, yoga, Hatha, at 2.5 MET — about 92 kcal for 30 minutes of that kind of practice for a 70 kg adult. Holding one pose for a minute is a rounding error either way.
The rest of the twists on the wall
More twists — first at the same level, then the rest of the family.
Asana names are traditional. Every step, benefit and caution on this page is written for YogaPath rather than reproduced from any book, studio or other library — see how this site is written మరియు what it is written from. General information only — not medical advice. Some asanas are unsuitable during pregnancy, injury or specific conditions. Learn from a qualified teacher and stop if anything hurts.
మూలం·Published asana references·asana names, alignment and cautions as taught·జూలై 2026న సమీక్షించాం
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