What is the high lunge pose? 

Known as the Utthita Ashwa Sanchalanasana, high lunge is the same as Ashwa Sanchalanasana but with the back leg raised. The high lunge stretches the hip flexors, hamstrings and quadriceps. Athletes, cyclists and working professionals can practice the high lunge before and after their workout or after sitting at a desk all day as it is beneficial in relieving stiffness.

Position type: Kneeling

Posture type: Lunge

Ideal for: Flexibility and mobility 

Targets: Hips, groin, inner thighs, core  

Pose level: Beginner 

How to prepare for the high lunge pose? 

Hip-opening: High lunge is a hip-opener that stretches the groin, hamstrings and quadriceps. Similarly to the low lunge, high lunge improves flexibility and mobility too. Practice Surya Namasakars to warm-up the body and stretch out tight muscles. Poses such as the Downward-facing Dog pose, Standing Forward Fold, Low Lunge, Gate Pose and Bound Angle Pose are good to stretch the inner thighs and tight muscles in the region. Blood circulation also improves, nourishing the hip region. Other poses such as the Garland pose, Bow pose and Pigeon pose are also beneficial. 

How to do the high lunge pose? 

Getting into the posture

• From the Downward-facing dog pose, take the right foot forward between your hands. Keep the left knee straight and extend the back leg, opening the sole. 
• Lengthen the tailbone down towards the floor. 
• Keep the feet grounded and stable, engage the core by pulling the lower abs in as you exhale. 
• Inhaling, take your arms outward and upwards with the psalm facing each other. 
• The chest remains open with the ribs drawn in towards the torso. 
• Stay here for a few deep breaths. 

Getting out of the posture

• To come out of the pose, exhale and bring the hands onto the floor on either side of the right food. 
• Take the right foot back, coming into the Downward-facing Dog pose. 
• Repeat the same with the left foot. 

Key alignments in the high lunge pose 

The front knee should be aligned with the ankle of the same leg. Be aware that the leg does not move more than just a little bit ahead of the ankle. The knee must not come behind the ankle. 

Ensure the front knee is pointing in the same direction as the toes. 

What are the benefits of the high lunge pose? 

The high lunge pose is beneficial in improving mobility and flexibility in the hip-flexors as well as the feet. Stability and balance also improves with practice. The leg muscles get stronger and blood circulation improves. The chest region also opens up, while the groin and hips get stretched. The spine is lengthened and while the lower body gets strengthened. 

What are the contraindications of the high lunge pose? 

Anyone with a recent injury to the legs, hips or groin area should avoid the pose. In case of back pain, practice carefully so as to avoid any excess strain on the spine. In case of arm or shoulder pain, the hands can be kept by the side of the body. 

Variations of the high lunge pose

Easy variation

• Keep the hands by the side of the body or keep them lowered towards the mat and keep yoga blocks underneath the hands. 

Advanced variation

• Add dips where you keep bringing the back knee lower towards the mat and back up. This movement will make the stretch more intense. 
• Twist in the high lunge by placing your hands in Namaste Mudra in front of your heart. Inhale, lengthen the spine and exhale placing the left elbow on the outside of the right knee. Keep lengthening the spine while pressing the knee into your elbow. Do this with both legs. 
• You can also try different sequences and flows. For example, transition into the Warrior 3 pose transferring the weight onto the front foot and raising the back leg. Or, go into the Downward-facing Dog pose and then into the Standing Forward Fold. There are many transitions you can play around with. 

Advice for beginners

Take care not to over arch the lower back. The tailbone should remain lengthened and the front knee should not come further than the toes of the front foot. This will protect the knee from unnecessary pressure. Also ensure the front knee does not fall outwards. The hips should remain low, leveled and facing the front of the mat. 

Shvasa tips

• For better stability, keep the back leg active and engage while pressing firmly through the feet. 
• Keep complete awareness on the hips, lower back and legs. Try to practice with control and balance. 
• Learn how to practice with a teacher at first to avoid injuries. 

Learn how to practice the high lunge pose the right way, with modification and props, from an experienced teacher LIVE on Shvasa.