Free 14 Day Trial

Top 5 Common Mistakes Beginners Make In Low Lunge

  • Updated on: February 23, 2024

Practical Tips: Do This, Not That! Common mistakes beginners make:

  • Rounding the back: A common mistake in the Low Lunge is to round the back. Rounding the back places stress on the shoulders and upper back muscles, as well as sets the stage for misalignment of the head and neck. For proper form, keep the back straight with the spine elongated, the chest lifted, core engaged and back of the neck in line with the rest of the spine.

ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLkRvzSk2t83FyIKRGDYoncDuPTnfSL6aXj1BAcavrZwQLeR5mqdCmioPzZ46zEkKr3BWA3eP2plpmioau82xfTen0YCH8QfxKPb enZaLFuPvQ0DOzbVRW0tkrZM7FHT2MYS24MYn

  • Misalignment of the front knee: Placement of the front knee is important in Low Lunge. Beginners often find the front knee leaning to the right or left of the front ankle, creating tension and stress along the hip, thigh, knee and ankle of the front leg. If the front knee is too far forward over the front toes, you can strain the ligaments and tendons around the knee. If it’s too far back behind the heel, you limit the amount of stretch available. The best alignment is to have the front knee stacked directly over the front ankle.

ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLkdvNYNRNkVvv2ZCIcORagruyjeSuIqAx1f jA60iF9kgi0fjO Q3LmX35cLaag YIMGTH80wbnUjn

  • Twisting the hips: It is very common to find the pelvis twisting toward the back leg in Low Lunge. This is often a result of excessive tightness and/or weakness in the muscles of the hips and thighs. In order to get the most benefit from this pose, keep the hips centered so that each hip is directly beneath its respective shoulder, leaving no twist at the waist.

ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLk8D9uG61Do6hREcxRL68vXEJ2UhP99bGqlKyKslBjyvbEg2ta1Wnl9nZPHrfErWLkZffsngbQ9whSb UDNEX6DjmiCTDRWx2CaWG5I0 30vPD91zPLm3rhpge8iHs 51 SeBHUVVW

  • Torquing the neck: Another common mistake beginners make in Low Lunge is to tilt the neck to lift the chin to the sky. This compresses the bones in the back of the neck causing muscle tension and possible nerve impingement. The correct form is to keep the back of the neck elongated and the chin parallel with the ground as you raise the crown (top) of your head toward the sky. 

ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLk

  • Not engaging the arms: Engage your arms and raise them up to the extent that your mobility allows. Pull your shoulder blades toward each other, as if you were trying to hold a lacrosse ball between them.
ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLk
apepx3EDDwK6a99dQ0iWQEYdNrYB61X14CrKyKcRRHxUpFtikCI YwjLrV xlr50usDLmVgnVvegEH9nfQfob341JKbP

Recent Posts

Categories

Related Articles

Related Articles

⚠️ WARNING!⚠️

We want to keep you safe!

Please consult your physician, assess your fitness level, and follow all safety instructions before beginning any exercise program, nutrition plan, and/or using any equipment.

Body By Yoga provides a variety of exercise programs, some of which are physically demanding and high-intensity in nature. For this reason, you must listen to your body, use common sense, take breaks, and hydrate as needed to avoid injury. If at any time you feel any discomfort, pain, dizziness, light-headedness, shortness of breath, or nausea, stop exercising immediately and consult your physician. Incorrect or excessive training can result in serious injury or death.

When doing any outdoor workouts or activities, be aware of your surroundings and avoid anything that could hurt you or disrupt your exercise, especially when walking or running in public areas such as sidewalks and streets.

If you have any unique or special medical conditions, such as if you’re pregnant, have diabetes or asthma, or if you have a history of knee, ankle, hip, shoulder or spinal (back or neck) problems, you must consult your physician to understand all potential risks and complications of using our exercise programs, nutrition plans, and/or equipment, and receive approval from them to proceed before beginning. Failure to do so could result in significant injury to you and others (including, if applicable, your unborn child). By engaging in any exercise program, nutrition plan, and/or using any equipment, you assume all dangers, hazards and risks of injury or death.

SAFE USE OF EQUIPMENT

FITNESS EQUIPMENT PRESENTS HAZARDS WHICH, IF NOT AVOIDED, COULD CAUSE SERIOUS INJURY OR DEATH

Certain programs may utilize equipment, such as yoga mats, yoga blocks, yoga straps, chairs, foam rollers, and other equipment which, if not used correctly, could lead to serious injury or death. Carefully review all safety, care and use instructions and manuals prior to beginning.

For your safety, you must:

Use any equipment shown in the workouts only as demonstrated, using proper form.
Inspect any equipment for wear or damage prior to each use and refrain from using any equipment that appears damaged, worn or defective.
Keep children, pets and any other obstacles away from equipment and exercise area at all times.
Always use a secure, proper, and stable anchor for any equipment that requires hanging or attaching.
Always exercise caution during use of any equipment to make sure you do not lose your grip or control, such as making sure your hands are not wet or sweaty.
Ensure exercise bands are firmly secure and assembled to prevent slipping, snapping, recoiling and injury to yourself or anyone else.
Ensure your workout bench and pull up bar is stable, strong enough to hold your weight and does not move during use. If you do not think you can safely perform exercises with your bench or pull up bar, or you do not have the proper equipment, you should do the modifier exercises instead.

To the fullest extent permitted by law, Body By Yoga and its parent, affiliate, and subsidiary companies will not be liable to any person or entity for any injury, death, damage or loss caused or alleged to be caused directly or indirectly by any exercise programs, workouts, nutritional supplements or plans, equipment (including without limitation the Body By Yoga mat and Body By Yoga blocks), advice or any other products, services or materials.

By checking the box and clicking “Accept”, I acknowledge I have read, understand, and agree with this warning.

Accept and Continue