HOW TO MASTER THE REVOLVED LUNGE
Patrick Beach shows you a pose that will make your legs stronger, your lower back stretched out – and your balance greater.
DIFFICULTY: 2 OUT OF 5
The revolved lunge pose is a simple yoga position that anyone can learn after some warming up and practice. H&M Sport ambassador Patrick Beach has been practicing yoga for a decade and spends much of his time travelling the world, holding classes for both beginners and advanced yogis. Alternating with the digital fitness star Amanda Bisk, he will guide us to yoga by showing his favourite poses done easy, here on H&M Life all through spring.
This week, he guides us to the revolved lunge pose in three steps. Once you know how to do the pose correctly, you will feel a relief in your back, strength building up in your legs and an improved sense of balance.
Start in chair pose. Press your palms together in front of your heart. Take a few deep breaths.
On an exhale, twist your elbows to either one of your sides. Then hook the elbow to the outside of the opposite leg.
Press actively into the foot under your shoulder and begin to lift the opposite foot off the ground.
Start by lifting the heel of that foot up towards your bottom to find balance. Then extend that leg back as long as you can without letting the foot touch the ground – find balance. Hold for a few deep breaths.
As the foot lands (with only the toes touching the ground), open your arms up and go as deep into the twist as possible.
Try to bring one hand flat to the ground and keep the opposite hip lifted as high as you can.
Try to complete the entire transition (all three steps) in 15 to 20 seconds. Make sure you do both sides and repeat if you want to.
Next week Amanda Bisk will guide you to a fitness exercise that stretches your lower back and hamstrings. If you want to know more about Patrick Beach – press here.