LUNGE POSE
Banarasana (bana-RAH-sana)
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 TUTORIAL
1.) Begin in Downward Facing Dog
2.) Lift one leg up to the sky
3.) On an exhale, bring the leg forward, between your hands placing the foot flat on the mat
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
5.) To release from the pose, simply reverse the steps and repeat on the opposite side
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.
