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Low Lunge

Low Lunge is crucial for mountain bikers, to stretch the hip flexors and act as a counterpose to the riding position. Practice this pose a lot.
SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Stretches the hip flexors and quads.
  • Can help to alleviate lower back pain.
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 front knee is directly above your ankle.
  • Stay in the pose for 5-10 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
  • Put a towel under your knee if it feels uncomfortable.
VARIATION: Crescent Lunge

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

Low Lunge 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 breathing 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.
  • Stay in the pose for 5-10 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.
VARIATION: Low Lunge with Twist

Low Lunge Twist

  • This final version challenges your balance and increases rotational spinal mobility.
CONTRAINDICATIONS
  • Avoid this pose if you have an ankle, knee or hip injury.
MASTER THE POSE

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