Parivrtta Anjaneyasana
परिवृत्त आञ्जनेयासन
Target Muscles
About
Parivrtta Anjaneyasana is a twisted kneeling pose that strengthens the core, improves spinal mobility, and stretches the hip flexors. It promotes detoxification and enhances overall balance.
Benefits (5)
- + Strengthens core muscles
- + Improves spinal mobility
- + Stretches hip flexors
- + Stimulates abdominal organs
- + Enhances balance
Avoid If (4)
- - Knee injuries
- - Back injuries
- - Hip injuries
- - Shoulder injuries
Step-by-Step Instructions
1. Begin in Anjaneyasana with the right foot forward, right knee aligned over the right ankle.
2. Exhale, and bring your left elbow to the outside of your right knee, pressing the elbow firmly against the knee to deepen the twist. Actively engage the core.
3. Extend your right arm upwards towards the ceiling, stacking your shoulders one above the other. Gaze towards the right hand or ceiling, if comfortable.
4. Hold the pose for several breaths, breathing deeply and evenly. Maintain a straight line from the back knee to the head.
5. Inhale, and slowly unwind the twist, returning to the center.
6. Lower your hands to the floor, and step back into Adho Mukha Svanasana.
7. Repeat on the other side.
निर्देश (Hindi)
1. Anjaneyasana से शुरू करें, दाहिना पैर आगे।
2. श्वास छोड़ें, और बाएँ हाथ को दाहिने घुटने के बाहर रखें।
3. दाहिने हाथ को ऊपर उठाएँ, और रीढ़ की हड्डी को मोड़ें।
4. कुछ सांसों के लिए आसन में बने रहें, गहरी सांस लें।
5. श्वास लें, और सीधे हो जाएँ।
6. हाथों को नीचे लाएँ, और Adho Mukha Svanasana में वापस आ जाएँ।
7. दूसरी तरफ से दोहराएँ।