high lunge

ardha mandalasana

High lunge opens the hips and chest, stretches the groin and legs, lengthens the spine and strengthens the lower body.

From forward fold, inhale and step the left foot back into a lunge.

Bring the right knee directly over the right ankle, if you need to slide the left foot backwards.  

Press the palms, fingers or fists into the floor to lift the crown of the head up towards the ceiling.

Roll the shoulders down and back and press the chest forward.

Look straight ahead with the chin parallel to the floor.

Straighten the back leg by pressing the heel towards the floor and by pressing the back of the knee up towards the ceiling.

Relax the hips and let them sink down towards the floor.

Breathe and hold for 3-6 breaths.

To release: inhale step the left foot forward into forward fold or step the right foot back into downward facing dog.

Repeat on other side.

Use wood/foam blocks under the hands.