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Lunge Pose
Lunge Pose

lunge Pose

Banarasana (bana-RAH-sana)

Lunge Pose

Benefits of lunge pose

  • Opens the hips
  • Stretches the psoas, the quadriceps and the hamstrings the butt and hips
  • Lengthens the lower back
  • Boosts determination

Summary of lunge Pose

The Lunge Pose, or Banarasana, is a beginner pose which allows one to focus as well as stretch the hips and multiple muscles of the legs. It stretches for instance the psoas, the quadriceps and the hamstrings, making them beautifully long and lean. Furthermore, the Lunge Pose increases one’s focus and concentration as it demands the practitioner to maintain a specific kind of balance and stay in control of one’s attention.

Lunge Pose
Lunge Pose

lunge Pose Tutorial

Lunge Pose

1.) Begin in Downward Facing Dog

Lunge Pose

2.) Lift one leg up to the sky

Lunge Pose

3.) On an exhale, bring the leg forward, between your hands placing the foot flat on the mat

Lunge Pose

4.) Engage your core and once you have found your balance, you may begin to straighten your back up. If you cannot establish your balance, you may remain low

Lunge Pose
Lunge Pose

Lunge Pose

5.) To release from the pose, simply reverse the steps and repeat on the opposite side

Lunge Pose
Lunge Pose

Health Benefits of lunge Pose

lunge Pose for opening the hips

The Lunge Pose is a potent hip opener, preparing the practitioner for more advanced yoga poses.

LUNGE POSE For stretching the muscles of the legs

The Lunge Pose stretches multiple muscles of the legs including the psoas, the quadriceps and the hamstrings, making them long and lean.

LUNGE POSE For lower back lengthening

The Lunge Pose lengthens the lower back, preventing unwanted pain and tension in the area.

LUNGE POSE For determination and focus

The Lunge Pose requires the practitioner to gaze at one specific point in front of the eyes as well as maintain balance of the body in a demanding position. This surely nurtures one’s focus and concentration, making one more determined to achieve their goals.

Contraindications & Cautions

  • neck/back/shoulders/leg injuries
  • poorly controlled blood pressure problems

Modifications & Deepening the Pose

Low Lunge Pose Variation with blocks

Before getting into the standard Lunge Pose, place both blocks on the ground, one on each side of the body so that when you lower your arms with the hip stretch, you can lightly place your hands on the blocks. Such a variation facilitates to get into the full pose if one is not there yet.

Low Lunge Pose Variation to deepen the stretch

Starting from the standard Lunge Pose, bring both of the arms forward, bending them accordingly to lightly place both of the arms on the front knee. Push the hips forward deeper into the stretch and lengthen the spine simultaneously while looking forward. This variation of Lunge Pose allows the practitioner to deepen the stretch of the hips, the legs and the spine.

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