High Lunge
High Lunge challenges strength and balance while lengthening the hip flexors. A slightly wider stance makes it much more stable.
- Level
- Intermediate
- Family
- Standing
- Hold
- 5–8 breaths per side
- Works
- Legs, glutes, hip flexors, core
- Feet on train tracks, not a tightrope
- Back heel reaches back
- Ribs in, arms up
Step by step
How to do High Lunge
Begin Begin in Downward Dog.
- 01
Step the right foot forward between the hands.
- 02
Keep the back heel lifted, back leg long and strong.
- 03
Bend the front knee toward 90°, knee over ankle.
- 04
Feet roughly hip-width apart, like on train tracks.
- 05
Inhale and lift the torso, arms reaching overhead.
- 06
Draw the lower ribs in and lengthen the tailbone down.
- ↩
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.
Alignment & cues
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”
Common mistakes
Narrow stance causing wobbling and overarching the lower back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Lower the back knee (Low Lunge) or keep hands on hips.
Variations
- Twisting High Lunge
- Hands at heart
Props
- Blocks under hands
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Practise with care
Safety
Lower the back knee if balance or knee issues arise.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Ashwa Sanchalana is the 'equestrian' lunge from Sun Salutation; this is its raised version.
Questions
High Lunge vs Warrior I — what's the difference?
In High Lunge the back heel is lifted; in Warrior I the back foot is flat and turned out.
