Yoga Foundations: Low Lunge

In this Yoga Foundations video, which forms part of my free posture education series, we explore Low Lunge. This foundational pose helps improve hip mobility, lengthen the front of the body, and build stability through the legs and core. Practicing it mindfully supports healthy alignment, balance, and greater awareness of how the hips and pelvis move within the posture.

Be mindful not to collapse into the lower back or lose alignment in the front knee.

Transcript

Hello, My name is Nina and today as part of my Yoga Foundation series I will show you the low lunge. The low lunge is an asana that is often included in our vinyasa flow practice. It's one that you always use as a transition and I will show you this. We will start in a downward facing dog. And then from here. You will lift, For example, In this case, We start with the right leg, You will lift the leg up. You step with the leg, With the foot between the hands. You let your hips sink here. And then you let the knee, The left knee in this case, Drop. So here we are already in our low lunge. What is important in this position is that the knee is in a 90 degree angle over the heel. You want to avoid, Please, That you are here because that is maybe painful or just over time also challenging and rubbish for the knee. So we want to have like a right angle, A 90 degree angle here. And what we are doing is that we let our hips sink. At the same time, You can, For example, Lift your arms up. And find some links. So what we want to achieve is basically two ways of moving our body. One, To let the hips sink and two, To lift ourselves up here. At the same time try to ground the front foot, Try to relax the left leg and the back. You can also do variations here. So for example, The hands in front of the heart. From here, You could also, For example, Bend forward, The arms backwards. And what is important also, Please always activate a little bit your core. Yeah, So you try to lift yourself up from the navel connecting to the spine. And I'm. That is the low lunge. Have fun practicing this one. Also, Just to get out of the position if you want, You can straighten the back leg and you can come back into the position. Here we talk. And then obviously the same applies to the other side. Letting the hips sink, The knees sink, Activating the core. Right angle in the front left. Hips sink, Arms lift up. E-V-O-L-A That's it. Thank you.