Lunge
 

The Lunge is a yoga pose that brings a lot of beneficial contributions to the body. It increases the strength of the lower body structures, opens up the hips which improves circulation, stretches the thigh, groin and the deep muscles of the pelvis (psoas muscles) and elongates the spine. The position of the chest increases lung capacity and the placement of the abdomen enhances essential stimulations on the abdominal muscles. 

Off the Mat, Into Your Life

Attention Athletes. This pose imitates the runner's stride. Runners, cyclists and other repetitive motion athletics can use this pose to examine alignment and balance.

1. From Uttanasana (Standing Forward Bend), bend your knees and place your hands on the floor next to your feet, inhale and extend your right leg to the back of the mat coming onto your toes. Make sure the left knee is directly over your left ankle so the leg forms a right angle.
   
   Modification: To modify, lower the right knee to the floor.
   
   Tip: Don't lunge so deeply that your knee tracks forward over your toes and check that your knee doesn't roll to the inside or outside of the foot.

    

2. Keep your hips and shoulders square, come onto your finger tips and roll your shoulders back to open the heart. 
    
   Tip: Allow your torso to rest on your front thigh.
    
3. Look forward and lengthen the spine, from the top of the head to the tailbone. Feel the stretch in the hip flexors.
    
    Tip: If you have neck issues, look down at the floor.
     
4. Straighten your right leg and engage the thigh lifting the hamstring to the ceiling. Stretch your right heel towards the floor.  
   
   Amplification: Slowly lift your body up so that your chest is facing the front. Arms and fingers extend back, hip level. You can also interlace your fingers behind your back.
     
5. Place your hands on the floor beneath your shoulders and step the left foot back into a Plank position. Or, change legs by stepping your right foot back and stepping your left foot forward.