Low Lunge

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Ashwa Sanchalanasana

Low Lunge is a modification and inversion of another yoga pose known as the High Lunge.


How to: Low Lunge

Begin with the Adho Mukha Svanasana or the Downward Facing Dog Pose. While exhaling, move the right foot forwards in between the hands as you align your right knee above the heel. While lowering your left knee to the ground and keeping your right knee fixed in position, move the left one backwards until you feel a good stretch in the left thigh and groins. The dorsum of the left foot should be turned to the ground.

While inhaling, let your torso be vertical and upright. Your arms should be perpendicular to the ground. Increase the length of your tailbone by extending it towards the ground. Raise your chest, leading the movement with your breastbone, or sternum, with firm shoulder blades.

Now move your head back and gaze upwards,making sure that your posterior neck doesn’t get jammed. Aim for the ceiling with your pinkies. Stay in this position for more than a minute, and then garacefully exit by exhaling and returning to the starting position of Downward Facing Dog. You may repeat the procedure for different leg now.


Benefits of Low Lunge

The Low Lunge offers the following benefits if it’s done on a regular basis:

  • Provides strength to thighs, groins and chest.
  • Enhances the functioning of the abdominal organs.
  • Increases the breathing capacity of the lungs.
  • Stretches the shoulders, armpits and neck.


For beginners to yoga, Low Lunge is an amazing yoga exercise to increase the overall strength and flexibility of the body. If you experience trouble while performing this pose,  bear in mind the following tip: practice this pose while facing a wall to improve your balance. You may push your front or leading foot's toes to the wall, while your arms are stretched up, fingers tips touching the wall.   This will facilitate greater stability and a deeper pose that allows you to work your core abdominal muscles with greater precision, in addition to your legs.

The advanced users or yogis will find the Low Lunge particularly beneficial in fighting diseases like Sciatica. You may deepen the pose by staying in the final position longer than the suggested time. Breathe deeply and slowly to make this yoga exercise more effective.
Avoid this yoga pose if you suffer from the following conditions or ailments:

  • Heart disorders
  • Injury of back or spine


Relax and feel the surrounding fresh air as you give strength to your muscles in the yoga pose Low Lunge.