High Lunge, also known as Crescent Lunge, is a key yoga pose for athletes. It simultaneously builds strength in the hips, legs and core, improves hip mobility and stretches the hip flexors. Opening up tight hip flexors and building the strength to control that new range are both important, which is what makes this pose so effective. High Lunge can also help to alleviate knee and lower back pain.
HIGH LUNGE BENEFITS
- Stretches the hip flexor of your back leg as your hip extends behind you.
- Strengthens the quad and glutes (primarily glute max) of your front leg as it bears your weight in the lunge.
- Strengthens the glute and hamstrings of your back leg as you press back through your heel.
- Strengthens the ankles and feet as they stabilise you in the lunge stance.
- Engages the core and pelvic floor to stabilise your hips.
- Strengthens the shoulders and arms as you reach them straight up by your ears.
- Can help to alleviate knee pain and lower back pain.
CATEGORY
SKILL LEVEL
- Beginner
INSTRUCTIONS
- Set-Up
Stand at the top of your mat with your feet hip-width apart.
- Action
Take a deep breath in. Exhale, step your left foot back toward the back of your mat. Inhale, bring your arms up by our ears. Exhale, drop your hips and try to bring your front thigh parallel to the mat.
- Refinements
Check that your front knee is directly above your front ankle and in line with your second toe. Relax your shoulders and press back through your left heel. Check that your back heel points directly up to the sky. Contract your abs and pelvic floor to stabilise your hips.
- Duration
Hold the pose for 3-5 deep breaths on each side.
HIGH LUNGE VARIATION: Eagle Lunge
This variation with Eagle arms stretches your upper back, shoulders and wrists and challenges your balancing skills.
- When your right foot is forward, stretch your arms out to the sides, cross your right arm over the left, bend your elbows, wrap your forearms and try to bring your palms together. Lift your elbows and look straight ahead.
- Switch your arms so that your left arm comes over the right when your left foot is forward.
TWISTING VARIATION: High Lunge Twist
This version of High Lunge helps to re-align your pelvis.
- From High Lunge, take a deep breath in, reach up. Exhale, twist your torso to the left and reach through your fingertips.
CONTRAINDICATIONS
- Avoid High Lunge if you have a foot, knee or hip injury.
MASTER HIGH LUNGE
If you’d like to practise High Lunge pose as part of a sequence, watch Total Leg Strength—a 15-minute guided practice designed to strengthen your hips and legs. This video can be accessed along with my full library of 360+ videos as part of the 14-Day Free Trial.
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