The Ultimate Guide to Mastering 9 Lunge Yoga Poses

Arvind Kurmi
12 Min Read

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Lunge poses in yoga are common yoga poses known for their manifold physical advantages, which encompass increased flexibility, strength, equilibrium, and powerful leg muscles. These poses also serve to open up the hips. Below, you will find about the lunge poses in yoga that can be seamlessly integrated into your yoga routine.

how to do the lunge poses in yoga
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1. How to Execute Lunge Poses in Yoga?

1.1 Low Lunge Pose

Low lunge pose is known as Anjaneyasana in Sanskrit. This yoga pose provides a deep stretch and balance.

How to do the lunge poses in yoga
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(i) Position

  1. Begin in a neutral position standing straight on your yoga mat.
  2. Step left foot back into a lunge, with the knee joint of the back foot on the yoga mat and the toes pointing downwards.
  3. Step your right foot a little forward, in a way such that it is straight over the heel. Keep the back leg straight and engaged, reaching beside your left heel.
  4. Lower your both, left hip and right hip slightly toward the mat while maintaining a neutral spine.
  5. Now raise your arms overhead, your palms should be facing each other or coming into a prayer position. 
  6. Smoothly lift your chest, opening the front of the body.
  7. Be in the same position for a while.

(ii) Benefits

The low lunge pose stretches the hip flexor, strengthens the inner thighs, improves the flexibility of the body, and enhances lung capabilities. 

This pose boosts energy, and mental focus and is used for spine alignment.

1.2 High Lunge Pose

In yoga, the high lunge pose is called Utthita Ashwa Sanchalanasana.

how to do the lunge poses in yoga
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(i) Position

  1. Initiate this pose from a low lunge pose with your right foot forward. 
  2. Lift the left knee off the ground, straightening the left leg.
  3. Ensure that your right knee remains at a 90-degree angle. 
  4. Your arms can extend overhead or remain at your sides.
  5. Be in the same position for a while.

(ii) Benefits

Strengthen thigh muscles, and enhance body awareness and coordination of leg muscles.

This pose also enhances concentration and encourages deep breathing.

1.3 Crescent Lunge Pose

The Crescent  Lunge pose is also known as Anjaneyasana in yoga poses. It is a variation of the High lunge pose, though we can start it from a low lunge position.

How to do the lunge pose in yoga
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(i) Position 

  1. To be in the crescent pose begin in a low lunge position with your right leg forward.
  2. Elevate the left knee from the ground and extend your arms overhead. 

(ii) Benefits

The crescent pose has several benefits, they engage your core muscles and maintain a lengthy spine. 

Since it is a variation of the High lunge pose, the Crescent lunge pose consists of all the benefits of the High lunge pose.

1.4 Twisted Lunge Pose

The twisted lunge pose is known as Parivrtta Anjaneyasana in yoga. It is also a variation of the High lunge Pose. 

The twisted lunge pose is a yoga posture known for its capacity to promote spinal rotation and detoxification.

how to do the lunge poses in yoga
Photo by Nikola Murniece on Unsplash Copyright 2021

(i) Position

  1. Initiate this pose from a low lunge pose with your right foot in front. 
  2. Twist your upper body to the right, placing your left elbow outside your right knee. 
  3. Reach your right arm vertically toward the ceiling.

(ii) Benefits

Provides a deep stretch to hip muscles. 

Cultivates concentration and improves digestion.

1.5 Lizard Pose

Lizard Pose is known as Utthan Pristhasana in yoga. The Lizard pose is a yoga posture notable for its capability to offer a deep stretch and opening to the hips and hamstrings.

how to do the lunge poses in yoga
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(i) Position

  1. Start Lizard pose from a low lunge stance with your left foot ahead. 
  2. Bring both hands on the knee of the left foot. 
  3. For a deeper stretch, lower your forearms to the ground.

(ii) Benefits

Provides a deep stretch to the hips, groins, and hamstrings.

1.6 Dragon Pose

Dragon Pose is known as Yin Yoga. 

How to do the lunge poses in yoga
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(i) Position

  1. Transition from a low lunge position with your right foot at the forefront. 
  2. Lower your hips closer to the ground. 
  3. Your left leg can remain straight or with the knee resting on the ground. 
  4. Use props or place your hands on the ground to support your body. 

(ii) Benefits

Provides an intense stretch to the hips and quadriceps. 

Enhances lower body flexibility, balance, and core engagement.

1.7 Warrior Pose

Warrior Pose is known as Virabhadrasana. It is a yoga posture renowned for its ability to cultivate strength, focus, and grounding.

(i) Position for Warrior I

how to do the lunge poses in yoga
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  1. Commence with a high lunge, your right foot placed forward.
  2.  Pivot your left foot to a 45-degree angle. 
  3. Square your hips toward the front of your yoga mat.
  4. Elevate your arms overhead, reaching upward. 

(ii) Position for Warrior II

how to do the lunge poses in yoga
Photo by Polina Tankilevitch on pexels Copyright 2021
  1. The transition from a high lunge pose with your right foot leading. 
  2. Turn your left foot parallel to the back of the yoga mat. 
  3. Stretch both, the left arm and right arm outside keeping them parallel to the ground. 
  4. Try to keep your eyes towards the right fingertips.

(iii) Benefits

Promotes a sense of stability and connection to the earth.

Builds strength in the legs, particularly the quadriceps.

1.8 Revolved Lunge 

The Revolved Lunge pose is called Parivrtta Ashwa Sanchalanasana in yoga.

how to do the lunge poses in yoga
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(i) Position

  1. Start with a high lunge pose with your right foot leading. 
  2. Twist your head and upper body upward.
  3. Twist your torso to the left, placing your both arms in the prayer position.
  4. Stretch the elbow of your left arm toward the ceiling.

1.9 Downward Facing Dog Pose 

The downward-facing dog pose is referred to as Adho Mukha Svanasana in yoga. This versatile pose serves as both a restful posture and a seamless transition in various yoga sequences. It holds the potential to bestow an array of advantages, including muscle toning, enhanced flexibility, and a soothing sense of relaxation.

How to do the lunge poses in yoga
Photo by Nikola Murniece on Unsplash Copyright 2021

(i) Position

  1. To practice the downward facing dog pose commence on all fours, where wrists are aligned under shoulders and knees beneath hips.
  2. Spread fingers wide, securing palms firmly on the yoga mat. Hands should rest shoulder-width apart, and fingers ought to point forward. 
  3. Distribute weight evenly across fingers to avoid undue pressure on any particular area.
  4. Gradually tuck toes under and gently lift knees from the mat. 
  5. This action initiates leg extension, raising hips upwards and forming an inverted V shape.
  6. Press palms into the mat, elongate the spine and engage leg muscles. Inhale deeply, and exhale while stretching your heels toward the ground. 

(ii) Benefits

Strengthens shoulders, stretches hamstrings, and enhances flexibility.

2. Ancient History of Lunge Poses in Yoga

Like many other yoga postures, Lunge poses have evolved over time. They were likely developed organically as yogis explored different ways to stretch, strengthen, and balance their bodies. As yoga continued to evolve, these poses were refined and integrated into the broader yogic tradition. 

Lunge poses in yoga have a history that spans thousands of years, evolving from the ancient practices of yoga into the structured postures we recognize today. They are an integral part of yoga’s holistic approach to health and well-being, offering physical benefits while promoting mindfulness and inner balance.

3. Advantages of Lunge Poses in Yoga

  1. Lunge poses engage multiple muscle groups, including the quadriceps, hamstrings, glutes, and core, helping to build strength in the lower body. 
  2. Lunge poses work the muscles in your legs and hips. This can be helpful for activities like walking, running, and also in dancing.
  3. These poses can help to open up your hips and groin, which can help relieve tightness and pain in these areas. This can be especially beneficial for women who have experienced childbirth.
  4. Lunge poses require balance of the legs, this can help you to improve your balance and coordination. This can help prevent falls, especially when you get older.
  5. Some lunges can also get your heart beating faster, like when you do them quickly, so in this way, there are also heart benefits of these poses.
  6. Lunges need your core muscles, strengthening your back muscles and helping your posture.
  7. Doing lunges in a meditative way, helps you pay attention to how your body moves and feels. This is good for your overall well-being.
  8. Lunge poses copy movements you copy in your life, like climbing stairs.

After learning about the lunge poses in yoga, you are requested to do lunge poses correctly and avoid hearting yourself. If you suffer from any severe disease, then you are again requested to get advice from your doctor, before performing these yoga poses.

Last Updated on by Sathi

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