High Lunge

About This Pose

High Lunge is a demanding pose that hides its difficulty well. It looks straightforward, a long step forward with the back heel lifted and arms raised overhead. What it actually requires is simultaneous hip flexor opening, glute and quad strength, balance, and the ability to keep the torso vertical while the lower body is working hard. Step your right foot forward between your hands, back heel lifted, back leg straight and strong. The front knee tracks directly over the ankle, not caving inward. Lift your arms alongside your ears, shoulders relaxed away from the jaw. Most people immediately feel the work in the front quad and the stretch in the back hip flexor. That's correct. The back leg should feel active, pressing the heel back and up rather than collapsing into the floor. The torso tends to lean forward under the effort. Resist that by drawing the lower belly in and lifting the chest, as if there's a wall in front of you that you can't fall into. High Lunge builds the same strength as Warrior I but requires more stability because the back foot is not anchored flat. People who find Warrior I easy will find High Lunge more demanding. People learning Warrior I can use High Lunge as a preparation for it. It's also excellent for runners. The combination of hip flexor stretch and glute loading in a lengthened position is exactly what running repeatedly shortens.

How to Practice

1. 1

   From Standing Forward Fold, step the right foot back into a long lunge.

2. 2

   Keep the back heel lifted, pressing the ball of the back foot firmly into the mat.

3. 3

   Stack the front knee directly over the front ankle.

4. 4

   On an inhale, sweep the arms overhead alongside the ears, palms facing in.

5. 5

   Square the hips forward as much as possible and lengthen through both sides of the torso.

6. 6

   Hold for 5 breaths, then repeat on the other side.

Benefits

• Strengthens legs and core
• opens hip flexors
• builds heat