How To Do Low Lunge For Beginners

LOW LUNGE:

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vFBGGaLOmj jzduSe0cqjikODH2PdXal KR hlvFWdvnA0KpkR8SuMQ0V f9Ef z29bm4rwrKtQokbqD9fIRaWA38MyEvTDBl4gYLJqqWQ e QXZMJPa95

Purpose: Here are some of the reasons why Low Lunge is good for you:

  • Stretches quadriceps (fronts of the thighs), abdominals and hip flexors (muscles bridging the fronts of the thighs and the trunk providing stability for the trunk as well as forward bending)
  • Strengthens glutes
  • Improves balance and stability
  • Stretches muscles of the chest and anterior shoulders 
  • Elongates spine

Pose Guide: In order to do Low Lunge correctly, here are the steps:

  • Begin in Down Dog position.
  • Inhale, shifting your weight to your left foot.
  • Exhale, stepping your right foot forward. Plant your right foot inside or slightly behind your right hand.
  • Shift your seat forward, stacking your right knee over your right ankle. 
  • Lower your left knee to the ground.
  • Inhale, lifting your hands to rest on top of your right thigh. 
  • Gently press both feet into the ground for stability as you elongate your spine and lift the crown (top) of your head to the sky.
  • Extend your arms overhead with palms facing each other. Lower your shoulders down and away from your ears.
  • Engage your glutes and your abdominals to increase balance and stability. 
  • Repeat on the other side.

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

Props and Modifications: You should consider a modification if you experience the following:

  • Pain in the knees
  • Excessive shoulder tension or pain
  • Excessive back tension or pain
  • Excessive flexibility in the spine:
  • Difficulty maintaining balance during the pose

Do this, not that

wR78txDZhv1my78Y bhn0VwpT1doR2ck5igcgicRVyZn605AqOpUg7gt6QTlkRQvF mGAph0yYBQWH3nhKNWVC37ZNaby C4nU0gW4qb8YYudRFU5LgCETUNuC9vlm6dh8qlirY9
TrHCD74vzfMBJCTHOqaVJIesihVUh6uoTClWeLvgi8r 2eNViVuA4 oB0ZORrSL6I6ZuVSyPLpIDngpjKqD1NgFKk xqs0Lt iSXBA5j84 7O 7l6EnBRgmS1cOhgU s1p8wMT p
  1. Pain in the knees:
  • For tight, restrictive, injured or recovering knees, shortening the length of the lunge can be helpful. To do this, bring the grounded knee forward to decrease the fold in the front knee. 
    • ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLkbxmoMFSkASYf b0qdsfyFaTiZCVMXXK RBpP97uf49tnlEM5uYueR8vqI5ALhzhmpkITXgZBNl2z3Vnb9 2PE8ouwe3H3Rjrf5TGyDLRjVVvfHmXRLbbrniPjXVYdlKq9o3bJEZ
  • Place a folded blanket or towel under the grounded knee to provide cushion, if needed.
  • For tight, restrictive, injured or recovering knees, place a couple of bolsters or pillows under the seat to support the stretch in the thighs without putting weight on the knees.
  • Pressing your back foot into the ground can also take some of the weight off the back knee during Low Lunge.
    • KkSZoNH6oo0XiEIK63IleAJ VWy OFUGh TR
  1. Excessive shoulder tension or pain:
  • For excessive shoulder tension, acute or chronic shoulder injuries, or shoulders recovering from surgery, avoid raising the arms overhead. Instead, rest the hands on the raised thigh or on the floor beneath the shoulders.
  • For tight, restrictive or injured shoulders, anterior pelvic tilt (excessive arching in the low back), or spinal injury: rest hands on blocks placed on the ground beneath the shoulders to alleviate strain
    • E1fRG3PBOlLBJVljtAKPLSqB0cj XkG1nK75cIAKzvWIH58CBhqYNztU jxi92jgvUp0FD33OR D0yxmdTbqPm2RjoFn5CXb4uESvqgkSpTbcfMvGo4TQY5RpL ph4jMvU1qev j
  1. Excessive back tension or pain:
  • When the back is excessively weak, tense or injured, and/or the abdominals are too weak to adequately support the trunk, modify Low Lunge by resting the folded arms on the seat of chair [placed in front of the front knee]. This can alleviate the tension of keeping the trunk elevated, while still providing the benefits to the lower body.
    • 0he9ivgs 1kh8Fxc82nByFYVL9VIJDqO8v3QyQLrXMa 6PWNpR8TmOvmqZL
  • Pinching or discomfort can occur in the low back due to an anteriorly tilted pelvis (excessive arching in the low back) and/or inactive or weak glutes or abdominals. To counter this, keep the core actively engaged while gently curling the tail under and slightly shifting the seat forward.
  1. Excessive flexibility in the spine:
  • To intensify the backbend, loop a strap around the back foot and hold the other end of it in your hands over your head. Adjust the length of the strap to achieve your desired stretch.
    • KAqGsj8Ya uDuazKO8Cj0VSCA ESJCshhr6e7wFerrKKSvthRscq5ImIzHNKKRfRURU49vudcGMSPrSmN6wfRAZtsZPd06LcPaW1t4AHNEnlqlQlPZomLeIPAwgfyETD7hDc0Bsp
  1. Difficulty maintaining balance during the pose:
  • For balance issues, keep your hands on the floor.
  • Alternatively, place chairs or other supports on either side of the pose to hold, as needed.
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How To Do Low Lunge For Beginners 47

Here are some common questions:

  • Can I do Low Lunge if I’ve had knee surgery?
  • What muscles does Low Lunge work?
  • When is Low Lunge contraindicated?
  • How far forward should I lean in Low Lunge?
  • How far back should I place the back knee in Low Lunge?
  • Should I be putting weight directly on my back knee in Low Lunge?
  1. Can I do Low Lunge if I’ve had knee surgery?
  • As with any activity following surgery, it is important to have an open dialogue with your health care practitioner to determine what is okay to do when. Once you are cleared for yoga practice, you can modify Low Lunge using any of the options listed above for your comfort and protection.
  1. What muscles does Low Lunge work?
  • Stretches muscles of the thighs, hips, abdominals and chest
  • Strengthens glutes
  • engages legs, feet and arms
  • elongates spine
  1. When is Low Lunge contraindicated?
  • Acute knee, hip, and spinal injuries
  • high blood pressure and heart conditions 
  • vertigo and other impairments to balance
  1. How far forward should I lean in Low Lunge?
  • The fullest expression of Low Lunge is with the upper body completely upright with the crown (top) of the head and the hands reaching straight up to the sky. However, there are times when it can be beneficial to modify the pose by leaning the upper body forward and placing the hands on the floor or on blocks [on either side of the front foot]. 
  1. How far back should I place the back knee in Low Lunge?
  • There is no exact perfect distance between the back knee and the front foot. It should be as far back as is comfortable, while still keeping the front knee stacked directly over the front foot.
  1. Should I be putting weight directly on my back knee in Low Lunge?
  • No. The weight should be evenly distributed between the feet, with the knee just resting gently against the ground. Putting weight on the knee can create unnecessary stress and increase the potential for injury.

LOW LUNGE:

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vFBGGaLOmj jzduSe0cqjikODH2PdXal KR hlvFWdvnA0KpkR8SuMQ0V f9Ef z29bm4rwrKtQokbqD9fIRaWA38MyEvTDBl4gYLJqqWQ e QXZMJPa95

Purpose: Here are some of the reasons why Low Lunge is good for you:

  • Stretches quadriceps (fronts of the thighs), abdominals and hip flexors (muscles bridging the fronts of the thighs and the trunk providing stability for the trunk as well as forward bending)
  • Strengthens glutes
  • Improves balance and stability
  • Stretches muscles of the chest and anterior shoulders 
  • Elongates spine

Pose Guide: In order to do Low Lunge correctly, here are the steps:

  • Begin in Down Dog position.
  • Inhale, shifting your weight to your left foot.
  • Exhale, stepping your right foot forward. Plant your right foot inside or slightly behind your right hand.
  • Shift your seat forward, stacking your right knee over your right ankle. 
  • Lower your left knee to the ground.
  • Inhale, lifting your hands to rest on top of your right thigh. 
  • Gently press both feet into the ground for stability as you elongate your spine and lift the crown (top) of your head to the sky.
  • Extend your arms overhead with palms facing each other. Lower your shoulders down and away from your ears.
  • Engage your glutes and your abdominals to increase balance and stability. 
  • Repeat on the other side.

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 MR6BAoIZv0r86lLk

RvzSk2t83FyIKRGDYoncDuPTnfSL6aXj1BAcavrZwQLeR5mqdCmioPzZ46zEkKr3BWA3eP2plpmioau82xfTen0YCH8QfxKPb 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 MR6BAoIZv0r86lLk

dvNYNRNkVvv2ZCIcORagruyjeSuIqAx1f 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 MR6BAoIZv0r86lLk

8D9uG61Do6hREcxRL68vXEJ2UhP99bGqlKyKslBjyvbEg2ta1Wnl9nZPHrfErWLkZffsngbQ9whSb 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

Props and Modifications: You should consider a modification if you experience the following:

  • Pain in the knees
  • Excessive shoulder tension or pain
  • Excessive back tension or pain
  • Excessive flexibility in the spine:
  • Difficulty maintaining balance during the pose

Do this, not that

wR78txDZhv1my78Y bhn0VwpT1doR2ck5igcgicRVyZn605AqOpUg7gt6QTlkRQvF mGAph0yYBQWH3nhKNWVC37ZNaby C4nU0gW4qb8YYudRFU5LgCETUNuC9vlm6dh8qlirY9

TrHCD74vzfMBJCTHOqaVJIesihVUh6uoTClWeLvgi8r 2eNViVuA4 oB0ZORrSL6I6ZuVSyPLpIDngpjKqD1NgFKk xqs0Lt iSXBA5j84 7O 7l6EnBRgmS1cOhgU s1p8wMT p
  1. Pain in the knees:
  • For tight, restrictive, injured or recovering knees, shortening the length of the lunge can be helpful. To do this, bring the grounded knee forward to decrease the fold in the front knee. 

ZX5RovBBNegWWi1M0a8 CXRgSIWe6 m PVPrUNX7Gem1zaL2iDeeodKJbZwOtwS MR6BAoIZv0r86lLk

bxmoMFSkASYf b0qdsfyFaTiZCVMXXK RBpP97uf49tnlEM5uYueR8vqI5ALhzhmpkITXgZBNl2z3Vnb9 2PE8ouwe3H3Rjrf5TGyDLRjVVvfHmXRLbbrniPjXVYdlKq9o3bJEZ

  • Place a folded blanket or towel under the grounded knee to provide cushion, if needed.

  • For tight, restrictive, injured or recovering knees, place a couple of bolsters or pillows under the seat to support the stretch in the thighs without putting weight on the knees.
  • Pressing your back foot into the ground can also take some of the weight off the back knee during Low Lunge.

KkSZoNH6oo0XiEIK63IleAJ VWy OFUGh TR

  1. Excessive shoulder tension or pain:
  • For excessive shoulder tension, acute or chronic shoulder injuries, or shoulders recovering from surgery, avoid raising the arms overhead. Instead, rest the hands on the raised thigh or on the floor beneath the shoulders.
  • For tight, restrictive or injured shoulders, anterior pelvic tilt (excessive arching in the low back), or spinal injury: rest hands on blocks placed on the ground beneath the shoulders to alleviate strain

E1fRG3PBOlLBJVljtAKPLSqB0cj XkG1nK75cIAKzvWIH58CBhqYNztU jxi92jgvUp0FD33OR D0yxmdTbqPm2RjoFn5CXb4uESvqgkSpTbcfMvGo4TQY5RpL ph4jMvU1qev j

  1. Excessive back tension or pain:
  • When the back is excessively weak, tense or injured, and/or the abdominals are too weak to adequately support the trunk, modify Low Lunge by resting the folded arms on the seat of chair [placed in front of the front knee]. This can alleviate the tension of keeping the trunk elevated, while still providing the benefits to the lower body.

0he9ivgs 1kh8Fxc82nByFYVL9VIJDqO8v3QyQLrXMa 6PWNpR8TmOvmqZL

  • Pinching or discomfort can occur in the low back due to an anteriorly tilted pelvis (excessive arching in the low back) and/or inactive or weak glutes or abdominals. To counter this, keep the core actively engaged while gently curling the tail under and slightly shifting the seat forward.
  1. Excessive flexibility in the spine:
  • To intensify the backbend, loop a strap around the back foot and hold the other end of it in your hands over your head. Adjust the length of the strap to achieve your desired stretch.

KAqGsj8Ya uDuazKO8Cj0VSCA ESJCshhr6e7wFerrKKSvthRscq5ImIzHNKKRfRURU49vudcGMSPrSmN6wfRAZtsZPd06LcPaW1t4AHNEnlqlQlPZomLeIPAwgfyETD7hDc0Bsp

  1. Difficulty maintaining balance during the pose:
  • For balance issues, keep your hands on the floor.
  • Alternatively, place chairs or other supports on either side of the pose to hold, as needed.
wR78txDZhv1my78Y bhn0VwpT1doR2ck5igcgicRVyZn605AqOpUg7gt6QTlkRQvF mGAph0yYBQWH3nhKNWVC37ZNaby C4nU0gW4qb8YYudRFU5LgCETUNuC9vlm6dh8qlirY9
How To Do Low Lunge For Beginners 48

Here are some common questions:

  • Can I do Low Lunge if I’ve had knee surgery?
  • What muscles does Low Lunge work?
  • When is Low Lunge contraindicated?
  • How far forward should I lean in Low Lunge?
  • How far back should I place the back knee in Low Lunge?
  • Should I be putting weight directly on my back knee in Low Lunge?
  1. Can I do Low Lunge if I’ve had knee surgery?
  • As with any activity following surgery, it is important to have an open dialogue with your health care practitioner to determine what is okay to do when. Once you are cleared for yoga practice, you can modify Low Lunge using any of the options listed above for your comfort and protection.
  1. What muscles does Low Lunge work?
  • Stretches muscles of the thighs, hips, abdominals and chest
  • Strengthens glutes
  • engages legs, feet and arms
  • elongates spine
  1. When is Low Lunge contraindicated?
  • Acute knee, hip, and spinal injuries
  • high blood pressure and heart conditions 
  • vertigo and other impairments to balance
  1. How far forward should I lean in Low Lunge?
  • The fullest expression of Low Lunge is with the upper body completely upright with the crown (top) of the head and the hands reaching straight up to the sky. However, there are times when it can be beneficial to modify the pose by leaning the upper body forward and placing the hands on the floor or on blocks [on either side of the front foot]. 
  1. How far back should I place the back knee in Low Lunge?
  • There is no exact perfect distance between the back knee and the front foot. It should be as far back as is comfortable, while still keeping the front knee stacked directly over the front foot.
  1. Should I be putting weight directly on my back knee in Low Lunge?
  • No. The weight should be evenly distributed between the feet, with the knee just resting gently against the ground. Putting weight on the knee can create unnecessary stress and increase the potential for injury.
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