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Parivrtta Anjaneyasana

परिवृत्त आञ्जनेयासन

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.

Anatomy Involved

Benefits

Strengthens core muscles
Improves spinal mobility
Stretches hip flexors
Stimulates abdominal organs
Enhances balance
Full anatomical benefits — muscles, joints, organs →

Avoid If

Knee injuries
Back injuries
Hip injuries
Shoulder injuries

Common Mistakes to Avoid

✕Forcing the twist from the shoulders instead of initiating from the abdomen

✕Rounding the spine — maintain length before rotating

✕Lifting one sitting bone off the floor

✕Holding the breath during the rotation

✕Twisting beyond a comfortable range — respect your body's limits

✕Forcing the hips open beyond their current range

Teaching Cues

For yoga teachers — verbal cues to guide students

6 cues

1Lengthen the spine on the inhalation, deepen the twist on the exhalation
2Initiate the rotation from the navel, then the chest, finally the head
3Keep both sitting bones grounded equally
4Maintain the length of the spine — do not collapse into the twist
5Use the breath to create space for the rotation
6Allow the hip joints to open gradually — never force

Pose Details

Pose Type

twisthip opener

Body Focus

corehipsspine

Focus Areas

flexibilitystrengthbalancebreathing

Yoga Styles

vinyasapowerhatha

When to Practice

peak pose

Position

kneeling

Target Areas

Practice Flow

Staff Pose

Baddha Konasana

Bharadvajasana I (seated)

This pose

Supta Tadasana

Savasana

About this Pose

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.

How to Practice

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.

2 more steps remaining

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Frequently Asked Questions

Common questions about Parivrtta Anjaneyasana

What is Parivrtta Anjaneyasana?

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.

What are the benefits of Parivrtta Anjaneyasana?

Strengthens core muscles. Improves spinal mobility. Stretches hip flexors. Stimulates abdominal organs. Enhances balance.

Who should avoid Parivrtta Anjaneyasana?

Avoid this pose if you have: Knee injuries, Back injuries, Hip injuries, Shoulder injuries.

How many steps are in Parivrtta Anjaneyasana?

Parivrtta Anjaneyasana is practiced in 7 steps. Begin in Anjaneyasana with the right foot forward, right knee aligned over the right ankle.

Is Parivrtta Anjaneyasana suitable for beginners?

Parivrtta Anjaneyasana is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Parivrtta Anjaneyasana?

You may use: block. Props make the pose more accessible and comfortable.

What poses should I do before Parivrtta Anjaneyasana?

Prepare with: Staff Pose, Baddha Konasana, Bharadvajasana I (seated). These warm up the relevant muscles and joints.