Low Lunge

Benefits

  • Stretches the hip flexors, quads and groin.
  • Opens up the hips.

Therapeutic

  • Can help to alleviate lower back pain.

Skill Level

  • Intermediate

Category

  • Hip Opener

Yoga 15 Series

Instructions

  • From Downward Dog, step your right foot in between your hands, drop your left knee and release your back foot. 
  • Come up and rest both hands on your front thigh. Check that your right knee is directly above your ankle.
  • Stay in the pose for 5 deep breaths, in and out through your nose.
  • Take a deep breath in. Exhale, bring your hands to the mat, tuck your back toes and step back to Downward Dog for the other side. 

Modification: Crescent Lunge

Crescent Lunge challenges your balance, deepens the stretch in the hip flexors and opens up the chest and shoulders.

  • From Low Lunge, inhale, sweep your arms out and up. Exhale, sink into the pose. You can bring your palms together or keep them shoulder-width apart, palms facing each other. 

Variation: Low Lunge With Sidebend

This variation of Low Lunge deepens the stretch in the hip flexors, stretches the obliques, intercostals, anterior serratus and shoulders, increases spinal flexibility, releases tension in the neck and shoulders and improves breath efficiency. 

  • From Crescent Lunge with your left foot forward, drop your left fingertips to the mat and bend to the left. Keep your chest open and reach through your fingertips.
  • If your left fingertips don't reach the mat, you can rest them on a block or book.
  • Stay in the pose for 5 deep breaths, feeling the stretch in the front of your right thigh and down the right-hand side of your body.
  • To come out of the pose, bring your right hand down to the mat, tuck your back toes and step back to Downward Dog for the other side.

Contraindications

  • Avoid this pose if you have a knee or ankle injury.