Low Lunge
Maya - Pose Assistant
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Benefits
Low Lunge provides a deep stretch for the hip flexors and quadriceps of the back leg, while gently opening the chest and shoulders (if arms lifted). It improves balance slightly and releases hip tension.
Practice Guide
From Downward Dog or Tabletop, step right foot forward between hands. Align right knee over right ankle.
Lower left (back) knee gently to floor. Place padding under knee if needed. Top of left foot rests on floor (or toes tucked).
Keep hands on floor/blocks framing front foot OR inhale, lift torso upright, placing hands on front thigh OR sweeping arms overhead.
If arms lifted, relax shoulders down, lift chest. Option: add slight backbend, gaze up.
Sink hips forward and down to feel stretch in left hip flexor/quad.
Hold, breathe. Exit: Exhale, lower hands (if lifted) to frame front foot, tuck back toes, lift back knee, step back Downward Dog or Tabletop. Repeat left.
Modifications
Place padding (blanket) under the back knee for comfort.
Keep hands resting on the floor, yoga blocks, or the front thigh instead of lifting arms.
Lift arms overhead or into a cactus shape to open the chest more.
Tuck the back toes under for a different stretch/stability, or keep the top of the foot flat on the floor.
Add quad stretch by bending back knee and catching foot (advanced).
Safety Notes
⚠Acute knee injury (use padding, avoid if painful)
⚠Hip injury (avoid deep lunge if painful)
⚠SI joint issues (ensure stable pelvis)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
Warm-up Poses
Counter Poses
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.