High Lunge

Benefits

  • Stretches the ankles, calves, hamstrings and hip flexors.
  • Opens up the hips.
  • Strengthens the feet, ankles, legs, glutes, hips, back, shoulders and arms.

Therapeutic

  • Can help to alleviate knee and lower back pain.

Skill Level

  • Intermediate

Category

  • Hip Opener
  • Lower Body Strength 

Yoga 15 Series

    Instructions

    • Step your left foot back into High Lunge. 
    • Drop your hips and try to bring your front thigh parallel to the mat. 
    • Check that your front knee is directly above your ankle and in line with your second toe.
    • Inhale, sweep your arms forward and up, reach through your fingertips. Exhale, relax your shoulders and press back through your left heel. 
    • Check that your back ankle points directly up to the sky.
    • Contract your abs and draw everything in towards your pelvis to stabilise your hips.
    • Hold the pose for 5 deep breaths, in and out through your nose. 
    • Take a deep breath in, reach up through your fingertips. Exhale, carefully step forward to Mountain pose for the other side. 

    Variations

    Yoga: Eagle High Lunge

    Eagle Lunge

    This variation with Eagle arms stretches your upper back, shoulders and wrists, and challenges your balancing skills.

    • When your right foot is forward, stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together. 
    • Lift your elbows, and look straight ahead. 
    • Switch your arms so that your left arm comes over the right when your left foot is forward. 

    High Lunge Twist

    This version of High Lunge helps to loosen up tight hips. 

    • From High Lunge, take a deep breath in, reach up. Exhale, twist your torso to the left and reach through your fingertips. 
    • Try to hold the pose still for 5 deep breaths. 
    • Inhale, bring your arms up by your ears. Exhale bring your hands down back to the mat and step back to Downward Dog for the other side. 

    Contraindication

    • Avoid this pose if you have a hip injury.