Gomasana
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Revolved Runner's Lunge
StandingTwist

Revolved Runner's Lunge

Parivrtta Utthita Ashwa Sanchalanasana

A low lunge with a chest twist combining hip opening, spinal mobility, and chest opening. The arm on the same side as the front leg rises toward the sky while the gaze follows the hand toward the ceiling. This posture combines stretching, twisting, and balance to strengthen the legs and improve overall body flexibility.

  • ·Stretches hip flexors
  • ·Opens the chest
  • ·Increases spinal mobility
  • ·Strengthens legs
  • ·Improves balance

Instructions

  1. 1Begin in a low lunge with your right foot forward, back knee lowered to the mat.
  2. 2Place your left hand on the floor inside your right foot for support.
  3. 3On an inhale, lengthen your spine and draw your right shoulder back.
  4. 4Exhale and rotate your torso to the right, extending your right arm toward the ceiling.
  5. 5Stack your shoulders vertically and keep your gaze either down or upward toward your raised hand.
  6. 6Hold for 5 breaths, pressing firmly through your back foot and front heel.
  7. 7Release on an exhale, return to center, and repeat on the other side.

Contraindications & precautions

  • ⚠Spinal disc herniation — avoid deep rotation of the lumbar spine and prefer a gentler twist that stays within a pain-free range.
  • ⚠Knee injury or recent surgery — do not place full weight on the back knee; use extra padding or practice the standing version instead.
  • ⚠High blood pressure — avoid holding the breath during the twist and keep the gaze neutral rather than looking upward.

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