Low Lunge

About This Pose

Low Lunge is the hip flexor stretch. If you sit for most of your day, or if you run, or if you have chronic lower back ache, this pose addresses the underlying tightness that drives all three problems. From hands and knees or a high lunge, lower the back knee to the mat and sink the hips forward and down. The front knee should be stacked directly over the ankle. The back toes can be tucked or untucked. Arms can lift overhead to deepen the stretch, or hands can frame the front foot for more stability. What you're stretching is the psoas and iliacus, the hip flexors that connect the lumbar spine and pelvis to the upper leg. When these muscles are chronically shortened from sitting, they pull the pelvis forward and compress the lower back. Low Lunge is a direct and effective antidote. The depth of the stretch increases the longer you stay. Three breaths barely touches it. Eight to ten breaths, with a deliberate sinking of the hips on each exhale, begins to create genuine change. Go daily and the difference in how your lower back feels in the morning will be noticeable within two weeks. A common error is letting the front knee drift inward or forward past the toes. Both reduce the hip flexor stretch and add stress to the knee. Keep the front shin vertical.

How to Practice

1. 1

   From High Lunge, lower the back knee gently to the mat — use a blanket for cushioning if needed.

2. 2

   Slide the back knee slightly further back to deepen the hip-flexor stretch.

3. 3

   Keep the front knee stacked over the front ankle.

4. 4

   On an inhale, lift the torso upright or sweep the arms overhead.

5. 5

   Sink the hips forward and down without letting the front knee push past the toes.

6. 6

   Hold for 5–8 breaths, breathing into the front hip. Repeat on the other side.

Benefits

• Deep hip-flexor stretch
• opens the chest
• improves balance