How to Do a High Lunge Pose in Yoga

The high lunge or utthita ashwa sanchalanasana is a yoga pose that brings a lot of beneficial contributions to the body--it increases the strength of the lower body structures, opens up the hips which improves circulation around the area, stretches the thigh, groin and the deep muscles of the pelvis (psoas muscles) and elongates the spine. The position of the chest increases lung capacity and the placement of the abdomen enhances essential stimulations on the abdominal muscles.

Things You'll Need

• Yoga mat

Instructions

1. 

   Start by standing up straight. Take a deep breath and exhale as you carefully step your left leg back to position yourself into a lunge. Make sure that your left leg is still in line with your hips as you step back. And the ball of your left foot (upper part of the foot) should be the one in contact with the floor as you do the motion.

2. Gradually slide your left foot far back and simultaneously flex your right knee. Your right knee (front knee) should be leveled directly above your ankle bone and not beyond that point.

3. 

   Position your palms or fingers on the floor in between your right flexed leg (front leg). Slowly press your palms or finger against the floor to help enhance the placement of your upper body and your head.

4. Lift your head so that you will be looking straight ahead. As you do that, you are also leaning your upper body forward and carefully rolling your shoulders down and gliding it backward to adjust the position of your torso and your back.

5. 

   Press the ball of your left foot (back foot) gradually on the floor and allow your thigh muscles to contract and press up to maintain your left leg in a straight position. Upon pressing, you will feel a stretch on your left hamstrings (muscles at the back of your thigh) up to your hips and sacrum.

6. Lengthen your spine by maintaining proper position of your shoulders and your whole upper body. Modify the position by providing you some steady blocks where you are place your hands on top of it, to maintain the proper alignment of your spine.

7. Hold the position for 5 to 6 seconds and then shift the positions of your legs. As you change leg positions take a deep breath and exhale as you step your right foot back and then carefully step your left foot up front. You can also pass through the downward facing dog position as you shift legs.

8. 

   Perform some of the variations of high lunge pose. As you are executing the high lunge, you can further elongate your spine by carefully extending your arms overhead so that your body will be positioned in an inclined manner from the ball of your back foot to the fingers of your raised arms. From an inclined position, you can slowly lift your body up straight, so that your chest is facing in front and arms and fingers are now directed to the ceiling. After this, you can bring your arms down and rest your hands on the knees of your flexed leg. Take a deep breath and exhale as you maintain any of these positions for a few seconds.

9. Execute the high lunge twist. This is another variation of the high lunge pose. Maintaining your lunge position, bring one hand on the floor, keep it in proper line with your shoulder and on the same level with your front foot. Take a deep breath and exhale as you elevate the other arm overhead--with fingers pointing to the ceiling. As you are elevating your other arm, carefully turn your head to the direction of your hand (which is up the ceiling) and gradually twist your upper body on direction of your elevated arm. Say for example, if you are elevating your right arm, you are to twist your torso on that side too. When doing this, don't forget to maintain the position of your back leg (keep it straight and lifted). Hold the position for 5 to 6 seconds and then shift to the other side.

Tips & Warnings

• Not all yoga positions are suitable for everyone. So make sure to refer to your physician first before performing any type of yoga postures.

• Remember to always perform the procedure according to your own capacity in order to avoid straining your muscles. Always adjust every segment of your body in a comfortable way. Never go beyond your limits.

• If you feel any pain, numbness, tingling sensations on your body or if you feel dizzy when performing the pose, stop your execution and visit your doctor right away.

• High lunge yoga pose is not advisable for individuals with recent injury around the arms, shoulders, hips and lower extremities. It is not also recommended for those who are hypertensive (a person with high blood pressure), hypotensive (a person low blood pressure) and individuals with severe headaches.