Nancy Sutton's 

 House of YOGA

                                             “Poise, Strength, Endurance... Yoga.”

1325 Tehama Street             

Redding, CA 96001    (530) 246-7256 

                                 High Lunge

FYI:  Holidays we observe by closing our studio are:  New Year's Day, Memorial Day Weekend, 4th & 5th of July , Labor Day Weekend, Evening classes on Oct 31st, Thanksgiving weekend, and two-weeks at Christmas . Summer Schedule began on June 1st!  ...Fall classes begin Sept 1st!

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Utthita Ashwa Sanchalanasana (High Lunge)

Benefits

High lunge opens the hips and chest, stretches the groin and legs, lengthens the spine and strengthens the lower body.

 

Contraindications/Cautions

 Recent or chronic injury to the legs or hips.

 

Step by Step

  1. From Uttanasana, inhale and step the left foot back into a lunge. Bring the right knee directly over the right ankle, if you need to slide the left foot backwards.

  2. Press the palms, fingers or fists into the floor to lift the crown of the head up towards the ceiling. Roll the shoulders down and back and press the chest forward. Look straight ahead with the chin parallel to the floor.
  3. Straighten the back leg by pressing the heel towards the floor and by pressing the back of the knee up towards the ceiling. Relax the hips and let them sink down towards the floor.
  4. Breathe and hold for 3-6 breaths.
  5. To release: inhale step the left foot forward into Uttanasana or step the right foot back into Adho Mukha Svanasana.
  6. Repeat on other side.

 

Modifications & Props

Use wood/foam blocks under the hands.

 

Preparatory Poses

 

Subsequent Poses

 

Beginners Tip

Place a folded blanket under the knee for the low lunge so you can stay there longer comfortably

 

Deepen the Pose

Move both arms to the inside of the front leg and slowly drop onto elbows or chest.

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Last modified: 08/16/08