High Lunge

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Ashwa Sanchalanasana

High Lunge is a yoga exercise the increases the strength of your calves, thighs and groins.


How to: High Lunge

Begin with the Standing Forward Bend or Uttanasana. While inhaling, bend your knees and move your left foot backwards with the front portion of the foot touching the ground. You should be so positioned that the right knee is perpendicular to the ground, and that your ankle is placed in a straight line underneathe your knee.

Rest the torso on the front thigh, and increase its length in the forward direction. Fix your gaze, or drishti, in the forward direction. Your left thigh should be stiff and pushed up towards the ceiling, while the left knee remains straight. Now extend the left heel towards the ground; the heel will not touch the ground, you are simply stretching it towards the ground.

Now you may repeat the whole procedure by alternating the right and left foot. While inhaling, you can also come into Adho Mukha Svanasana or the Downward Facing Dog and place the right foot between the hands as a natural, orgainc mway to explore creating your own yoga "flow" or linked sequence of postures.


Benefits of High Lunge

Following are the most important benefits of the yoga exercise of High Lunge when it is performed daily:

  • Stretches the groin areas.
  • Provides strength to arms and legs.
  • Relieves the mind from tension, anxiety and fatigue.
  • Improves the posture by correcting the spine.


For newcomers to yoga, High Lunge is a good yoga exercise to treat various problems like indigestion, constipation and sciatica. If you have difficulty in staying this pose for a long time you can use the following prop tip:  simply insert a wedge block between the ground, and your back leg to stay in this pose for longer duration.

For advanced users or yogis, the yoga pose High Lunge is known to be particularly beneficial in correcting the problems related to the back and providing strength to the 4 limbs. You may deepen the pose by staying in the final position as long as you can. Breathe deeply and slowly to make the yoga pose more effective.

You should avoid this yoga pose if you suffer from the following conditions or ailments:

  • Knee injury of serious nature.
  • Problem of neck. You should look downwards at the ground instead of straight in case of this condition.


Prepare yourself for a big lunge as you get ready in the High Lunge.