उत्थित अश्व सञ्चलनासन
High Lunge
High Lunge challenges strength and balance while lengthening the hip flexors. A slightly wider stance makes it much more stable.
- Hold
- 5–8 breaths per side
- Level
- Intermediate
- Family
- Standing, standing
- Focus
- Strength and balance in a lunge
- Works
- Legs
- Glutes
- Hip flexors
- Core
- You’ll need
- Blocks under hands
- Found in
- Hatha, Gentle
- “Feet on train tracks, not a tightrope”
- “Back heel reaches back”
- “Ribs in, arms up”
Step by step
How to do High Lunge
StartBegin in Downward Dog.
- 1
Step the right foot forward between the hands.
- 2
Keep the back heel lifted, back leg long and strong.
- 3
Bend the front knee toward 90°, knee over ankle.
- 4
Feet roughly hip-width apart, like on train tracks.
- 5
Inhale and lift the torso, arms reaching overhead.
- 6
Draw the lower ribs in and lengthen the tailbone down.
- Out
Coming out. Lower the hands to the floor and step back to Downward Dog; repeat on the other side.
Breath
Steady breathing; exhale to sink deeper.
Focus
Strength and balance in a lunge
Why practise it
Strengthens legs, builds balance and stretches the hip flexors.
Go deeper
High Lunge: what to know
High Lunge or Crescent Lunge?
The names are used interchangeably in many classes. Both are a lunge with the back heel lifted and the hips facing forward. Some teachers keep the arms forward or on the hips for High Lunge and use Crescent Lunge for the version with the arms overhead and a slight lift of the chest. The legs are the same in both.
How to do High Lunge
- From Standing Forward Fold or Downward Dog, step the left foot back about a leg’s length
- Keep the feet hip-width apart and the back heel lifted, with the weight on the ball of the back foot
- Bend the front knee towards 90 degrees, keeping it over the ankle
- Straighten the back leg as much as you can while the hips stay level and face forward
- Lift the chest and bring the arms overhead, or keep the hands on the hips
- Hold for 5 to 8 breaths, step forward and switch sides
High Lunge vs Warrior I vs Low Lunge
- High Lunge: back heel lifted, back leg straight, hips facing forward
- Warrior I: back heel down and turned out, which needs more ankle and hip flexibility
- Low Lunge: back knee down, a gentler stretch for the hip flexors with less balance needed
Making it work for you
Widen the stance if you wobble; feet on the same line make balance much harder. Lower the back knee to the floor if balance or the back knee is a problem. Keep the hands on the hips or at the heart if the shoulders are tight. Draw the lower belly in so the lower back does not overarch.
Alignment
Cues & common mistakes
Aim for Hips square forward, back leg active, torso stacked above hips.
Teacher’s cues
- “Feet on train tracks, not a tightrope”
- “Back heel reaches back”
- “Ribs in, arms up”
Watch out for
Narrow stance causing wobbling and overarching the lower back.
Make it yours
Easier, harder, supported
Lower the back knee (Low Lunge) or keep hands on hips.
- Twisting High Lunge
- Hands at heart
- Blocks under hands
In a sequence
Where it fits in a flow
BeforeLow Lunge
This poseHigh Lunge
AfterWarrior III
AfterRevolved Side Angle
Good to know
Questions
What is High Lunge good for?
Strengthening the legs and glutes, building balance and stretching the hip flexors of the back leg.
What is the difference between High Lunge and Warrior 1?
In High Lunge the back heel is lifted; in Warrior I it is down and turned out.
Why do I wobble in High Lunge?
The feet are probably too close to one line. Step them hip-width apart.
Should my back leg be straight in High Lunge?
Mostly, but a slight bend is fine if it lets the hips stay level and the lower back stay comfortable.
How long should I hold High Lunge?
5 to 8 breaths per side, building to 30 to 60 seconds for strength.
Ashwa Sanchalana is the 'equestrian' lunge from Sun Salutation; this is its raised version.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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