Low Lunge Pose

BENEFITS

• Stretches the hip flexors, hamstrings, and groin
• Decreases sciatic pain
• Opens the chest and abdomen
• Creates low spine stability
• Strengthens the thighs, quadriceps, and glutes

CONTRAINDICATIONS

• Hip pathologies
• Low back pathologies
• Groin injury
• Knee injury
• High blood pressure

HOW TO

1. Start in Adho Mukha Svanasana (Downward-Facing Dog).
2. On an exhale, step the right foot forward between the palms, and stack your knee in line with your ankle.
3. Gently lower your left knee down and allow the top of the foot to settle on the mat. Slide your left knee back as far as feels comfortable.
4. Inhale and slowly rise, sweeping your hands overhead to frame the ears. Turn the palms to face one another. Take your gaze up to your fingertips.
5. As you exhale, draw your pubic bone to your navel and lift the ribcage away from the hips.
6. Hold this pose for up to a minute. Use your inhales to lengthen the spine and exhales to deepen the stretch.
7. To release the posture, inhale and lengthen your torso. Exhale, release the hands to the floor, and step back to Downward-Facing Dog. Repeat on the opposite side.

MODIFY OR REPLACE

• Walk your hand up the leg and settle on the thigh.
• Utilize a towel or blanket under the knee for support.

SEQUENCING TIPS

Before:

• Adho Mukha Svanasana (Downward-Facing Dog)
• Uttanasana (Standing Forward Bend)
• Utkatasana (Chair pose)
• Balasana (Child’s pose)

After:

• Virabhadrasana I (Warrior 1)
• Adho Mukha Svanasana

TEACHING CUES

• Lift the torso to lengthen the upper and lower spine, and firm your abdominals.
• Lift your ribcage away from your hips and press the hips forward to deepen the stretch.
• Slide the reclined leg back to deepen the stretch.
• Be cautious of your low spine and keep the lower abdominals drawn up and in.

VARIATIONS

• Alanasana (Crescent Lunge)
• Virabhadrasana I (Warrior 1)

WATCH OUT FOR

• Knee, hip, or low spine pain
• Ribs pressing forward
• Front knee bending over the toes