Master the Prayer Twist Lunge for Strength & Flexibility

Are you on the roller coaster of your yoga journey? Are you in search of one that would challenge your balance and flexibility, and at the same time help you develop both? 

The Prayer Twist Lunge could be your saving grace. In this vigorous position, you combine the elements of strength, balance, and stretching which are necessary for the proper functioning of your entire body. 

Let’s delve deeper into how this position can elevate your practice.

What is Prayer Twist Lunge?

Prayer Twist Lunge is a posture in yoga that is a unique kind of blend of lunge and the twist. 

It, in particular, helps to balance, and strengthen legs as well as the flexibility of the spine is being worked on. 

This asana gets its name from one’s hands being in a prayer-like position and the twisting motion.

How to Prepare for Prayer Twist Lunge?

1. Warm Up Your Body

One of the best ways to prepare your muscles for prayer twist lunge is through light cardio as well as gentle stretches.

2. Practice Basic Lunges

Getting the basic lunges down packed forms a strong base for the Prayer Twist Option.

3. Lavish the Core

Core workouts promote the development of strength and stability that is essential during the twist.

4. Hone Flexibility

Stretching regularly will help to flex the muscles needed for the twist calmly.

5. Mental Preparation

Being aware of our breath and setting our intentions are the groundwork for a successful practice.

Warm-Up Exercises for Prayer Twist Lunge

• Cat-Cow stretches.
• Gentle twists.
• Forward folds.
• Simple lunges.
• Standing side bends.

How to Perform Prayer Twist Lunge?

Step 1: Start in a Lunge

First, assume a low lunge with the right foot in the front position.

Step 2: Bring Hands to Prayer

Make your palms touch right in the middle of your chest.

Step 3: Twist

Turn your body to the right side by placing your left elbow outside of the right knee.

Step 4: Hold and Breathe

Stay in the pose for 30 seconds to 1 minute and keep inhaling deeply and exhaling slowly.

Here’s a video that explains this yoga pose in more detail.

Benefits of Prayer Twist Lunge

• Improves balance.
• Strengthens leg muscles.
• Increases spine flexibility.
• Aids digestion.
• Reduces stress.

Beginners Tips

• Use a wall for support.
• Keep the back heel lifted.
• Start with a gentle twist.

Variation and Modifications

Extended Prayer Twist Lunge

Holding the topmost hand up towards the sky, gives a deeper stretch. This variant is designed to help open your shoulders, and a more intense version of the twist.

Bound Prayer Twist Lunge

Circle your low arm around the back and interlace your fingers. This is harder than the previous one, but it also deepens the twist and checks your flexibility.

Half Prayer Twist Lunge

If you still want a more stable position, you can keep the knee on the ground. This is a good option for persons with balance issues or knee injuries.

Chair Prayer Twist

The twist can be done while you are sitting in the chair. This version of the twist is meant to benefit people with limited mobility and those that suffer from bouts of dizziness or vertigo.

Expert Tips

• Tighten the core
• Turn off the hips
• Breathe through the twist
• Look over the shoulder

Safety Precautions

• For expecting mothers, they should not be involved in this exercise.
• Backaches are not to be considered; instead, they are left aside.
• Dizziness might be experienced; thus, stop at that given point.
• Do not go beyond the twist.

Common Mistakes To Avoid

• A round shape on the back
• Turning too much
• Holding breath
• Wobbling off the balance

VeryFit Life Final Words

If you make yoga a part of your daily life and take time to practice regularly, you’ll feel significant changes in your balance, flexibility, and body in general. 

Listen to your body and then progress as your body allows you to do so. The Prayer Twist Lunge is a pose that has several variations whereby different populations can do them. It is also a move that fits all yoga practices, excelling in yoga to be that movement.

FAQs

How often should I practice Prayer Twist Lunge?

It’s primary to do this pose together with a yoga routine that would sample different kinds of stretching and strengthening exercises 2 to 3 times a week. 

In time, it is very likely that you will do it more than the beginner stage, as well as do it every day.

Can beginners do Prayer Twist Lunge?

Yes, all beginners can start with this asana in some forms of modification(s). The beginners can use a short warm-up stage to begin with a pose that is a little less challenging and gradually work up to the main pose as they improve their strength and flexibility.

Are there any contraindications for Prayer Twist Lunge?

Certainly, the first category would be people with knee injuries, hip problems, or severe back issues, besides, if you have one of those previously mentioned health conditions, you must see a healthcare professional before you even start the exercise.

How long should I hold the Prayer Twist Lunge?

A good way to start holding in a position is for 15-30 seconds of each side. Besides, if having the second option of building up rather than running out together would suit you better, you might have a minute each side.

Can Prayer Twist Lunge help with digestion?

Yeah, the twisted posture is beneficial, as it can stimulate the digestive system with the help of internal organ massage and blood release to a specific body part.

Source:

Kuzmiak, M. (2019, January 31). High lunge prayer twist for balance, detox, and inner peace Track Yoga.