High Lunge

Utthita Ashwa Sanchalanasana•उत्थित अश्व संचालनासन
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High Lunge
Standing•Strength•Balancing•Backbends•Beginner•Vinyasa
M

Maya - Pose Assistant

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Benefits

High Lunge strengthens the legs, glutes, and core, stretches the hip flexors and groins (back leg), improves balance, opens chest/shoulders (arms lifted), and builds stamina. Similar to Crescent Lunge.

Practice Guide

1

From Downward Dog, step right foot forward between hands.

2

Ensure right knee is over right ankle. Stay high on ball of back (left) foot, heel lifted.

3

Engage core, inhale, rise up, sweeping arms overhead alongside ears.

4

Sink hips low into lunge, stretching left hip flexor. Keep back leg straight, strong.

5

Relax shoulders down. Lift chest. Optional slight upper backbend.

6

Gaze forward/slightly up. Hold, breathe. Exit: Exhale, hands to floor, step back Downward Dog. Repeat left.

Modifications

Lower back knee gently to floor (Low Lunge).

Bring hands to hips or heart center.

Shorten stance.

Use blocks under hands in transitions.

Safety Notes

⚠High blood pressure (if arms overhead strains)

⚠Knee injury (front knee alignment, back knee strain)

⚠Significant balance issues (use wall, lower hands)

Anatomy

Muscles Targeted

Front leg (quadriceps, glutes)
Back leg (quadriceps, calf for stability)
Core (for upright torso)
Shoulders (deltoids if arms overhead)

Muscles Stretched

Back leg hip flexor (psoas, iliacus)
Back leg groin
Chest and shoulders (if arms are lifted and slightly back)

What's Next?

Maya suggests trying these poses:

Downward Facing Dog

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Standing LungeHip Flexor StretchLeg StrengtheningGlute ActivationCore StabilityBalance ChallengeChest OpeningStamina

Yoga Styles

Signature of
Vinyasa
Also practiced in
HathaPowerBeginnerAshtanga
VinyasaEssential flowing pose in sun salutations and standing sequences
HathaHeld statically to build leg strength and hip flexibility
PowerStrength-building pose, often held for extended periods
BeginnerFoundational standing pose for strength and balance
AshtangaTraditional form in sun salutations and standing sequence

Sequencing

Warm-up Poses

Low LungeDownward Facing DogWarrior ISun Salutation A

Counter Poses

Downward Facing DogStanding Forward BendPyramid

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Energizing Standing Lunge FoundationFunctionally Very Similar To Crescent Lunge Ashta ChandrasanaHip Flexor Stretch Leg StrengthenerGood Prep For Deeper Lunges Warriors Backbends Splits