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Posted by on Jan 13, 2017

21-Day Back to the Mat Challenge: Day Fourteen. Revolved Lunge.

21-Day Back to the Mat Challenge: Day Fourteen. Revolved Lunge.

Welcome to Day Fourteen. Revolved Lunge. Parivrtta Anjaneyasana.

Revolved Lunge builds confidence and inner strength as it counteracts fear and insecurity. This posture works on the Third Chakra, Manipura, or Lustrous Gem (the navel chakra). And is fun!

Enjoy the sequence we’ve shared to date, after several breaths in Tadasana:

  • Exhale to forward fold
  • Inhale, step your right foot back into Lunge (keep your left knee directly over your left ankle)
  • Lengthen through the back of your right leg and up your spine (keep your abs engaged and your back inner thigh lifting)
  • Broaden through the front of your chest
  • Lengthen through the crown of your head
  • Press your right hand into the mat (palm flat or tented fingers, as is comfortable for your wrists)
  • Breathe
  • Inhale, reach your left hand up toward the sky as you create a deep twist in your torso
  • Stack your left shoulder over your right – find a straight line from your down hand up through your shoulders all the way to your top hand
  • Find length in your neck as you take your gaze to your top hand
  • Breathe
  • Exhale, lower your hand down
  • Inhale, step into Forward Fold
  • Exhale your left foot back for the second side

Finish in Down-Facing Dog. Lower down to seated. Savasana.

Here is today’s complete practice:

  • Take a comfortable seat
  • Close your eyes, Bring your attention inward
  • Inhale, lengthen the spine, Exhale, keep that length
  • Notice deeply
  • Continue in this way for 10 or 20 breaths
  • Open your eyes and move to a kneeling position (sit back on your heels)
  • Perform Kapalabhati for 20-50 breaths, Repeat (as you like)
  • Come to Child’s pose, enjoy the effects of Kapalabhati
  • Come up to Table, then move with breath:  Table > Down Dog > Table > Child’s Pose…
    Repeat Five times (or as many or few times as you like)
  • Balancing Table (both sides)
  • Lower arm/leg back to Table
  • Exhale as you Push back to Downward Facing Dog
  • Inhale, Step forward to Standing Forward Fold
  • Exhale here
  • Inhale up to Tadasana, Mountain Pose
  • Sun Salutation (both sides)
  • Tadasana
  • Close your eyes, bring your hands together in Prayer Pose, Anjali Mudra, at the center of your chest
  • Breathe
  • Uttanasana, Standing Forward Fold
  • Sun Breaths
  • Step back to Downward Facing Dog
  • Lunge (right foot back)
  • Runner’s Stretch over left leg
  • Lunge (left foot back)
  • Runner’s Stretch right leg
  • Step back to Downward-Facing Dog
  • Lower down to Child’s Pose
  • Step to Tadasana at the front of your mat
  • Vira II (both sides)
  • Tadasana
  • Pyramid (both sides)
  • Step back to Tadasana
  • Revolved Twist (both sides)
  • Step back to Downward-Facing Dog
  • Lower down to a comfortable sitting position
  • Lie back into Savasana