Vinys
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Hips, upper back and lower back

Low Lunge: Twist

Improves coordinated mobility through the hips, spine and upper body.

Hip Mobility40 to 80 seconds
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How to do it

  1. 1

    Step one foot forward into a kneeling lunge

    From all fours, step your right foot forward between your hands so the knee sits over the ankle. Lower the back knee to the mat and pad it with a folded blanket if the floor feels hard.

  2. 2

    Bring your left hand down inside the front foot

    The hand can go to the floor or onto a block. A block raises the floor up to you, which keeps the chest lifted and gives you more control over the turn.

  3. 3

    Turn your chest open and reach the top arm up

    Turn from the ribs and the upper back, and leave the hips and the front knee exactly where they are. Take the top arm only as far as your breathing stays comfortable.

  4. 4

    Hold for 20 to 40 seconds, then change sides

    Come back to centre before you swap. A shorter step forward, a smaller turn and the hand on a block make this lighter without losing the shape.

What to watch for

Throwing the top arm back to get more turn while the front knee drifts inwards. Keep the front knee tracking over the foot and let the ribs do the turning. If the rotation feels sharp rather than slow and open, come back to a smaller version.

Ways to adjust it

  • Shorter stance
  • Smaller twist
  • Hand on block

If this one is too much today

Try the gentler version instead. It asks less of you and does much the same work.

Other ways to do this movement

Every version below is the same movement set up differently, so one of them usually suits. See all Low Lunge versions in one place, ordered from gentlest to strongest.

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

One movement is a start. A session is the thing.

A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.

Start your first session

From the clinically authored Vinys movement library.