Low Lunge

Low Lunge is a crucial pose for athletes—to stretch the hip flexors, including the psoas. I recommend you practice it after every workout.


  • Stretches the hip flexors and quads.
  • Can help to alleviate lower back pain.



  • Beginner


  • Set-Up

    Come into Downward Dog.

  • Action

    Step your right foot in between your hands, drop your left knee and release your back foot. Come up and rest both hands on your front thigh. Relax into the pose.

  • Refinements

    Check that your front knee is directly over your front ankle. And draw your lower abs in to protect your lower back.

  • Modification

    You can put a cushion under your back knee.

  • Duration

    Stay in the pose for 3-5 deep breaths, in and out through your nose.

  • To Release

    Take a deep breath in. Exhale, bring your hands to the mat, tuck your back toes and step back to Downward Dog for the other side.

VARIATION: Crescent Lunge

Crescent Lunge

Crescent Lunge challenges your balance, deepens the stretch in the hip flexors and opens up the chest and shoulders.

  • From Low Lunge. Inhale, sweep your arms out and up. Exhale, sink into the pose. You can bring your palms together or keep them shoulder-width apart, palms facing each other.

SIDE-BENDING VARIATION: Low Lunge with Sidebend

Low Lunge with Sidebend

This variation of Low Lunge deepens the stretch in the hip flexors, stretches the TFL, obliques, intercostals, anterior serratus and shoulders, increases spinal flexibility, releases tension in the neck and shoulders and improves breathing capacity.

  • From Crescent Lunge with your left foot forward, drop your left fingertips to the mat and bend to the left. Keep your chest open and reach through your fingertips. If your left fingertips don’t reach the mat, you can rest them on a block.

TWISTING VARIATION: Low Lunge with Twist

Low Lunge with Twist
  • This final version challenges your balance and improves rotational spinal mobility.


  • Avoid Low Lunge if you have an ankle, knee or hip injury.


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