[Pose Of the Week] Half Prayer Twist Pose (Beginner)

Build strength & stamina, reduce stress, improve balance, and more with Half Prayer Twist Pose.

Half Prayer Twist Pose (Ardha Namaskar Parsvakonasana) – also known as Revolved Lunge Pose – is a beginner-level yoga twist pose that aligns the spine and opens the chest and hips while toning the back, legs, hips, and arms. This is also a strength-building pose for the thighs, glutes, and core muscles, and it improves balance, coordination, and stamina.  The pose is also believed to increase confidence, improve concentration, reduce stress, and calm the mind.

To make this pose more comfortable, you may wish to rest your lowered knee on a folded blanket. You may also modify the pose by keeping your gaze forward or down, rather than twisting your neck upward. Those with recent or chronic injury to the hips, knees, back, or shoulders should skip this one.

If you are ready to go further, you can take this pose into full Prayer Twist Pose (also known as Crescent Lunge Twist Pose or High Lunge Prayer Twist Pose), by lifting your back knee and tucking the toes of your back foot.

How to Do Half Prayer Twist Pose:

1. From Table Pose, step the right foot up between the hands, bringing the right knee directly over the right ankle into a low lunge. The left knee and foot remain on the floor.

2. Bring the left elbow outside of the right knee and place the palms together in a prayer mudra.

3. Use your arm and shoulders to press the right shoulder up and back, twisting the upper back to the right. Keep the gaze straight ahead or up towards the ceiling. The palms remain centered and pressed together at the chest and the fingers point up towards the throat.

4. Breathe and hold for 4-8 breaths.

5. To Release: Exhale the arms back down to the floor, and return to Table Pose.

6. Repeat on the other side.

Learn more at Gaia.com


More to Explore