High Lunge stretches the anklescalveshamstrings and hip flexorsstrengthens the hips and can help to alleviate knee and lower back pain.
HIGH LUNGE BENEFITS
- Stretches the anklescalves, hamstrings and hip flexors.
- Opens up the hips.
- Strengthens the feetankleslegsgluteships, backshoulders and arms.
- Can help to alleviate knee and lower back pain.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Stand at the top of your mat with your feet hip-width apart.
- Action
Take a deep breath in. Exhalestep your left foot back toward the back of your mat. Inhalebring your arms up by our ears. Exhaledrop your hips and try to bring your front thigh parallel to the mat.
- Refinements
Check that your front knee is directly above your front ankle and in line with your second toe. Relax your shoulders and press back through your left heel. Check that your back heel points directly up to the sky. Contract your abs and pelvic floor to stabilise your hips.
- Duration
Hold the pose for 3-5 deep breaths on each side.
HIGH LUNGE VARIATION: Eagle Lunge
This variation with Eagle arms stretches your upper backshoulders and wrists and challenges your balancing skills.
- When your right foot is forwardstretch your arms out to the sidescross your right arm over the leftbend your elbowswrap 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.
TWISTING VARIATION: High Lunge Twist
This version of High Lunge helps to re-align your pelvis.
- From High Lungetake a deep breath inreach up. Exhaletwist your torso to the left and reach through your fingertips.
CONTRAINDICATION
- Avoid High Lunge if you have a foot or hip injury.
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