Lunge Twist
| Sanskrit Name: | Baddha Utthita Parsvakonasana |
|---|---|
| Category: | Standing |
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Yoga Lesson Planner
Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Balance, Chest Opener, Hip Opener, Standing, Twist |
| Anatomy: | Arms & Shoulders, Core, Hamstrings, Hips, Lower Back, Psoas, Wrists & Arms |
| Chakras: | Base, Sacral Centre |
| Therapy: | Arthritis, Back Pain, Constipation, Depression, Diabetes, Fatigue, Herniated Disc, Indigestion, Poor Posture |
| Drishti: | Up |
| Dosha: | Kapha, Pitta |
Stand in a lunge with left leg in front and right knee raised off the floor. Gently twist to left side. Keep right elbow on left thigh. Place hands in namaste mudra (prayer). Root the back foot into the ground. Gaze up. Hold. Repeat on other side (e.g. by going into Downward Facing Dog and bringing right leg in front).
Uses all muscles.
A) Standing twist. B Seated twist. C) Don't look up (look at the mat).
Headache. High or low blood pressure.
Click here for lots of FREE downloadable Yoga lesson plans.
Click here for lots of FREE downloadable Pilates lesson plans.
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All Yogis know that a strong core is good to prevent back pain.
The weaker the core, the more work the back muscles and soft tissues have to put in. Most students find Yoga Twists such as challenging, but enjoyable. So, don’t shy away from giving your yoga students a Yoga Twist Challenge.
Twist Themed Yoga Lesson Plan
The lesson plan below has 41 twists. There are only twists in the plan. So, it’s not a traditional yoga lesson plan to be used in a yoga class. You can, however, give it as a handout to your students and ask them to pick a few of the twists to practice at home (not all of them in one session!).
Click Here To Download The Twist Themed Yoga Lesson Plan: Long Version
Click Here To Download The Twist Themed Yoga Lesson Plan: Short Version
And if your yoga students are up for a core yoga challenge, you can download a free core-themed yoga lesson plan here, and here, and here.
Twist Pose Benefits
Aid digestion
Twists are said to aid digestion
Create space between the vertebra
Twists create space between the vertebrae which improves posture.
Detoxifying
BKS Iyengar said twists are detoxifying because of the squeeze and soak action.
Improved posture leads to reduces anxiety
Twists improve posture by creating more space in your spine. More space in your spine means better posture, and better posture means less anxiety.
Instant energy hit
Twists are a bit like eating pasta – they give an instant energy lift. Whenever your energy is low, if you do a twist you’ll instantly top up your energy supplies.
Long & healthy soft tissue
Twists help supportive soft tissue go from short and dysfunctional, to long and healthy (twists extend muscles to their full length).
Oil or Joints
Twists prevent joints from hardening and fusing.
Perfect counter pose for forward & back bends
Twists are perfect poses to do immediately after a bunch of strong back bends and/or forward bends.
Spine mobility
Twists rotate the spine and stretch back muscles.
