By Sage Rountree
Last month, as part of our lunge series, we looked at a low lunge with an optional quadriceps stretch, with the hand reaching the same-side foot. This month, we will look at a twist on that pose.
First, we literally come into a twist. From a lunge with your right knee over your ankle and your left knee down, take your left hand under your shoulder and your right hand to your right knee. Push that right hand into your knee as you pull your spine long and twist to look back over your right shoulder. For more here, once you’re in the twist, stretch your right hand toward the ceiling. A deeper alternative is to take the left elbow to the outer right knee and stack the hands in a prayer twist.
Return the left hand to the ground under the left shoulder. If you feel stable in the twist, you can roll off the left kneecap and onto the base of the quadriceps, then reach your right hand back to catch your left foot. Keep your hips square and low, stay with the twist up the length of the spine, and breathe.
Do this only if it’s enjoyable! If it’s sheer misery, why are you doing it? Find the pleasure in being where you are, working within your abilities, and breathing. This will serve you well not only in yoga but in your sport and your life.
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Sage Rountree, PhD, is Runner’s World’s expert on yoga for athletes and is the author of numerous books and articles on yoga and triathlon training. A USAT-certified coach, she is co-owner of the Carrboro Yoga Company (mycyco.com), which will hold a yoga teacher training beginning September 2011. Find her class, clinic, and workshop schedule, as well as many yoga and training resources, at sagerountree.com.
