Lunging is a great way to strengthen the legs and to build strength in the structure surrounding the knees. Care should be taken to align the front knee directly over the heal so the shin is perpendicular to the ground and also it’s very important to keep the knee in line with the second and third toe so you’re not rolling in or out on the foot. Be generous with the stance. Feet, if possible, about one of your leg’s lengths apart. The back thigh bone presses into the hamstrings. The leg is strong and straight. Back shin bone pressing toward the midline of the body. This action draws a lot of energy or power into the central column of the body.
The twist begins, as always, at the base of the spine and spirals upward into the crown of the head. Lower back is soft. The feeling is one of lengthening, sliding the front and back ribcage forward, away from pelvis, at the same time the upper rib cage is rolling open toward the heavens. The gaze is soft, down, straight ahead, or toward extended hand. Neck and face relaxed. In any twisting action there isn’t as much space within the belly for the breath so the chest needs to be able to expand somehow to receive the breath. I like to feel the breath coming into the collar bone area in this particular asana, so that the collar bones feel as if they are lifting and separating slightly.
Twisting is a wonderful way tone the side body, especially the waist. It also tones or massages the organs in the belly. Go easy. I like to find my edge and then back off slightly. Give myself a little more room to breath comfortably. This is great time to move your awareness around the shape. Make subtle shifts in alignment to create more balance throughout. Then turn inward and focus on internal process. Release slowly. Relax.
*There are modifications available for this and every asana.
