High lunge pose (Utthita Ashwa Sanchalanasana in Sanskrit) is a standing yoga asana that stretches the muscles of the front of the body and improves balance. This pose is used in yoga classes of all levels from beginner to advanced level classes.
High lunge pose offers benefits throughout the body. This pose strengthens the muscles of the lower body, opens the hips, tightens the abs and lengthens the spine. High lunge pose opens the chest, which helps breathing and clears the lungs.
To move into high lunge pose, begin by standing in the center of your mat in mountain pose. Inhale deeply and on the exhalation breath, move one leg back, keeping the legs aligned with the hips. As you separate the legs, you will be moving one leg back and bending the front knee.
Be sure to keep the ankle and knee aligned as well. If the knee is moving in front of the ankle, move your foot forward. The knee and foot should be in a straight line to avoid pressure on the knee joint.
As you bend the forward knee and move deeper into the lunge, bring your hands to the floor to the sides of the front foot. This will help to stabilize your body in the pose and achieve balance.
The back leg should remain straight and strong to provide balance in the pose. As you breathe in the pose, lengthen the spine. There are several variations to high lunge pose. In the full expression of the pose, you will be balanced entirely on the feet with the arms extended above the head.
If you feel unbalanced in this pose or if you topple out of it, try another variation of the pose. You can keep your hands on the floor at first and then try resting your hands on the bent knee to help with your balance.
The pose you will move into when you come out of high lunge pose will depend on the class you are taking. This pose is often used in a vinyasa sequence and you may move into downward facing dog, forward bend, plank pose or another asana next in the sequence. At some point, you will repeat the motions and perform high lunge on the opposite side of the body.