Two poses for today are High Lunge and Intense Side Stretch Poses
High Lunge and Intense Side Stretch Poses
High Lunge Pose
A high lunge is considered a dynamic pose whereas a low lunge is a beginner’s pose where the knee rests on the floor behind.
Steps
- Start in Downward Facing Dog Pose.
- Inhale raise the right leg behind you and then exhale as you step the right foot forward between your hands.
- Check that the right knee is aligned above the right ankle.
- Ground through the feet, pull your lower abs in as you exhale, then inhale sweeping your arms out and up, palms facing towards each other
- Bend your back knee a little, lengthen your tailbone down towards the floor, then extend through the back leg, opening and stretching the sole of the foot.
- Open your chest and draw your front ribs down into your torso.
- Stay for five breaths.
- Bring your hands onto the floor by your right foot as you exhale.
- Step your right foot back into a Downward Facing Dog pose.
- Repeat with the left foot coming forward.
Benefits
- It helps with mobility in the hip flexors and the feet.
- Strengthens the legs.
- It improves balance and stability.
Intense Side Stretch Pose
Steps
- From Tadasana step your left leg back, about 1 meter (3 to 4 feet), feet on two different train tracks, right foot facing forward, left foot slightly turned out.
- Keeping your hips facing the front of your mat. Make sure your knees point in the same direction as your toes.
- Ground through your feet, engage your legs, and place your hands in reverse prayer behind your back.
- Inhale as you lengthen your spine and exhale as you fold forward from the hips. Stop before your back begins to round.
- Roll your left thigh inward, while keeping your right hip back.
- Hold the pose for 5 to 10 deep breaths before repeating on the other side.
- To come out actively push through the back heel, engage the core and come up with a straight spine.
Benefits
- Stretches the legs, hips, spine, shoulders, and wrists.
- Strengthens the legs and core
- Improves balance and digestion
- Stimulates the abdominal organs and digestion.
- Calms the mind.
