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Low Lunge


Low lunge: A yoga pose that stretches the hip flexors and opens the chest, promoting flexibility, balance, and strengthening legs. Benefits include improved posture and reduced tension.







How to do a Yoga lunge

Low Lunge can be done by:

1. Start in a standing position at the top of your mat with feet hip-width apart, arms at your sides, and palms facing forward.

2. Take a deep breath in and as you exhale, step your right foot back, creating a long stance with your left foot forward and right foot extended straight behind you.

3. Lower your right knee to the mat gently, placing it directly under your right hip, and uncurl your toes, allowing the top of your right foot to rest on the floor.

4. Check your alignment by ensuring that your left knee is stacked directly over your left ankle, forming a 90-degree angle, and keep your left shin vertical to the floor.

5. As you inhale, lift your chest and torso, engaging your core and lengthening your spine.

6. If comfortable, raise your arms overhead, reaching toward the sky, with palms facing each other or coming into prayer position.

7. To deepen the stretch, gently sink your hips forward and down, feeling the opening in the front of your right hip and thigh.

8. Hold the pose for 30 seconds to one minute, breathing deeply and steadily, maintaining your balance.

9. To release, exhale and lower your hands back down to the mat on either side of your left foot.

10. Step your left foot back to meet your right in a plank position or come to your hands and knees.

11. Optionally, move through a vinyasa by lowering yourself to Chaturanga, arching into Upward-Facing Dog, and then pushing back to Downward-Facing Dog.

12. Repeat the Low Lunge on the other side by stepping your left foot back and following the same steps.

Remember to listen to your body and modify the pose as needed. Low Lunge is an excellent pose for building strength, flexibility, and balance while providing a deep stretch to the hip flexors and thighs.


If you find Low Lunge challenging or have certain limitations, there are several options and alternatives you can try to modify the pose:

  1. High Lunge: Instead of lowering the back knee to the ground, keep it lifted, and stay on the ball of the back foot. This variation reduces pressure on the knee joint and still provides a good stretch for the hip flexors and thighs.

  2. Crescent Lunge: Similar to High Lunge, but with the back foot fully grounded. This option offers more stability and is suitable for those who find balancing difficult.

  3. Supported Low Lunge: Place a folded blanket or cushion under the back knee for extra support and cushioning. This modification is beneficial for sensitive knees or to alleviate discomfort.

  4. Hands on a Block: If reaching the floor is challenging, rest your hands on yoga blocks on either side of the front foot. This will provide additional length and make the pose more accessible.

  5. Wall Support: Perform the Low Lunge facing a wall. Place your hands on the wall for balance and stability, making it easier to maintain the pose.

  6. Lunge with Hands on Hips: Instead of raising the arms overhead, keep your hands on your hips. This variation is gentler on the shoulders and more suitable for individuals with shoulder issues.

  7. Use Props: Utilize various yoga props such as straps or a yoga chair for support during the pose, especially if you have limited flexibility or mobility.

  8. Dynamic Lunges: Rather than holding the static pose, perform dynamic lunges by moving in and out of the pose with your breath. This can be less intense and help build strength gradually.

Remember, yoga is about honoring your body's needs and finding modifications that work for you. Choose the variation that feels comfortable and allows you to experience the benefits of the pose without strain or pain


Read the following cautions to stay safe:

  • Knee or ankle injuries: If you have knee or ankle problems, be cautious when performing Low Lunge. You may want to use extra padding under your knee or avoid the pose altogether.

  • Hip issues: Individuals with hip injuries, such as labral tears or hip replacements, should avoid or modify this pose to prevent further discomfort or injury.

  • High blood pressure: For those with high blood pressure, raising the arms overhead in Low Lunge can potentially increase blood pressure, so it's better to keep the hands on the hips or in a prayer position.

  • Back problems: If you have a history of lower back issues, be mindful of how far you sink into the lunge, and avoid over-arching the lower back.

  • Pregnancy: Pregnant women should take caution with this pose, especially in the later stages of pregnancy. It's essential to avoid excessive pressure on the abdomen and maintain stability.

  • Balance issues: Low Lunge requires some balance, so if you have difficulty with balance, perform the pose near a wall or with the assistance of a yoga block.

  • Neck problems: Avoid straining your neck by keeping it aligned with your spine and not overextending or looking upwards.

Always consult with a qualified yoga instructor or healthcare professional if you have any specific health concerns or conditions before attempting this or any other yoga pose. They can provide personalized advice and modifications to ensure your practice is safe and effective.

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