Poses >> Lunge Pose

Lunge Pose

High lunge: Note there is not a Sanskrit name for this pose. It is generally used to prepare the body for the classical surya namaskar (Sun Salutation) series.
1. Begin in adho mukha svanasana (Downward Facing Dog). Take a full inhalation and as you exhale, step your right foot up between your hands. Be sure that the foot has come all the way up, so that your knee is stacking over the anklebone and is in a right angle. This is not easy for many of us, so if you need to use your hand to help the foot up, feel free. Keep your back leg straight.
2. Come on to your fingertips to enable your spine to fully elongate. Your front leg is actively bent and the shin is drawing back, so that much of your weight is in the heel. Observe that the knee is pointing toward the middle toe. Your back leg is reaching toward the wall behind you — feel as if your heel could press into that wall. The back thigh is moving up into the hamstring. Perhaps you can feel that the inner thigh is lifting a little more quickly than the outer thigh? Observe the right sit bone and reach it toward the wall behind you. On the next inhale reach forward through the crown of your head, taking your gaze slightly in front of your mat. Exhale, drawing your shoulders down the back. Use your fingers on the mat as traction to help pull your front body forward and use the exhales to release the back body back toward that back heel. Breath smoothly for 5 to 10 cycles of ujjai pranayama.
3. On your exhale, step the right foot back to adho mukha svanasana, and take a full breath before moving to the second side.

Low lunge: This variation is more stable and thus accessible for beginners. It also emphasizes the stretch in the hip flexors.

1.    Begin in adho mukha svanasana (Downward Facing Dog). Take a full inhalation and as you exhale, step your right foot up between your hands. Be sure that the foot has come all the way up so that your knee is stacking over the anklebone and is in a right angle. This is not easy for many of us, so if you need to use your hand to help the foot up, feel free. Lower your back knee to the mat, using a blanket for padding, if needed.
2.    You may leave your hands or fingertips on the mat on either side of your front foot, or you may choose to circle your arms wide and up until they are reaching straight up. Shift your hips forward until you feel a stretch in your back leg’s front of thigh and hip area. As you shift forward, also press your back thighbone back toward the hamstring to protect the groin. This may seem elusive at first, but it is worth the effort. In the front leg, draw the shinbone back into the calf until you feel more weight in your heel and can sense the depth of your hip joint. Feel as if you are moving your top thighs in toward each other, seeking stability.
3.    As you inhale, lift the front of your pelvis more upright; as you exhale, again try to move the back thighbone back further. On the next inhale, lift the back ribs up away from the lower back and feel the front ribs soften on the exhale.
4.    Straighten your arms. Turn the upper, outer arms toward the wall in front of you, feeling your shoulder blades spread. Inhale and reach your arms higher and enjoy the spaciousness inside. Soften your face, your jaw, and the back of your neck. Breath fully and easily.
5.    To come out of the pose, lower your hands to the mat, straighten the back leg and step back into adho mukha svanasana.
Cautions: If you have knee issues, be especially careful with the front leg’s alignment in both versions. And padding may give the back knee relief in the Low Lunge, if the pressure is uncomfortable.
Benefits: Strengthens and warms the legs and groin. Teaches pelvic and sacral stability. Low Lunge stretches the hip flexors, brings breath into back body and opens chest and shoulders. Strengthens and straightens arms.
Preparatory poses: Uttitha hasta in tadanasana, adho mukha svanasana, and Plank Pose. These two lunges are themselves good preparation for many poses, both standing and backbending.

Video and Text by Yogamates Featured Teacher: Annie Carpenter