HAPPY HIPS: Part 2 HIGH LUNGE

In Part 2 of our YOGA BASICS series, we're looking at another really simple pose, which is HIGH LUNGE. HIGH LUNGE kind of is the advanced variation of LOW LUNGE and  it' s the ground floor, like Prep Work for some of the following poses: Crescent Lunge - also known as Warrior 1, Warrior 1 Twist and Vashistasana. These Follow Up poses involve lifting the torso upright, which leads to backhanding. So, no backbends in this one, groundwork first. We'll see from here. Lunges are great for decompensating the overall lifestyle of sitting on our asses all day. We need to strengthen our legs more and open our hips, which is why I personally love all LUNGES.


Let's look at our base, the HIGH LUNGE:

PROPS: 

• optional Yogablocks/ or books underneath your  hands.

BENEFITS:

• releases tension in hips

• stretches hamstrings, quadriceps, psoas

• strengthens your legs

• helps build mental focus

CAUTIONS:

• do not practice with pain, esp. in Groins or Hips, or with serious knee injuries
• neck problems ( rather look down at your mat instead of straight ahead)                            

STEP BY STEP:

• From Downdog, lift right leg up 

• Exhale step your right foot forward between your hands, aligning the right knee over the heel. Do not allow your right knee to go past your foot, if it does, increase the length of your stance.
• Come onto you fingertips or blocks and try to arch your back as if you're trying to create a hollow back, just to stop your back from rounding.

• With every inhale reach your heart forward, lengthening your spine and with each exhale push your left heel back, creating space in your left groin.
• For more intensity: place both hands on the inside of right foot. Either stay here and try to lower your forearms down (over time!, again: avoid rounding your back) or as shown on the 2nd pic: walk your hands away from your right knee, without allowing your knee to drop to the center, instead push your knee to the right and maybe walk your hands diagonal away from your knee or bring forearms down.
• Coming out of the pose: walk hands back to center, step right leg back. Switch sides.

Note on the side: Count your breaths, so that you can hold both sides for approx. the equal amount of time. It is quite common that the left side, the other side, is being held for a little shorter while. Stay for about 15 breaths on each side or set a timer and hold each side for about 1-2 Minutes.