- Stretches the ankles, calves, hamstrings and hip flexors.
- Opens up the hips.
- Strengthens the feet, ankles, legs, glutes, hips, back, shoulders and arms.
- Can help to alleviate knee and lower back pain.
- Take a deep breath in. Exhale, step your left foot back to High Lunge.
- Inhale, bring your arms up by our ears. Exhale, 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.
- 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 3-5 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.
VARIATION: 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.
VARIATION: High Lunge Twist
This version of High Lunge helps to re-align the pelvis.
- 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.
- Avoid this pose if you have a hip injury.