Guest Author - Nancy Welker
A well-known table (all-fours) position, the Lunge Pose, or Ashwa Sanchalansana, stretches your legs and groin, with an emphasis on the front of your thighs. This can also strengthen your spine, open your chest and hips and improve your balance.
The Lunge Pose is often a foundational Yoga asana, but on its own it provides so many benefits that it is frequently used as a warm-up or cool-down stretch without being part of a sequence. Through increased flexibility in your thighs and a stronger core, Lunge Pose can make back bends easier and less stressful on your body.
Instructions
1. Begin in Table Pose.
2. Step your left foot forward and place your foot between your hands.
*Your left knee should be situated directly over your left ankle, and both hips should be straight and facing forward. Make sure you are not angled left or right.
3. Press your palms into the floor, lift your torso upward, and relax your back and shoulders downward.
*The stretch should be felt in the front of your right thigh and your right hip should be moving forward and down in a gentle motion.
4. Tuck your tailbone under and slightly forward to lengthen your spine.
5. Elongate the back of your neck and keep a straight alignment of your head and spine. Be aware of the position of your head and avoid a tendency to drop your chin forward toward your chest.
6. Hold Lunge Pose up to 2 minutes, according to your comfort level.
7. Repeat steps 2 through 6, stepping forward with your right foot this time, for a complete Lunge Pose set.
Modifications
*Intensify The Stretch*
Assume Lunge Pose, and this time raise your right foot and situate it with the ball and toes flat on the floor, with toes pointing straight ahead. Now bring the back of your right leg upward, straightening it without locking the knee, as you extend your right heel downward to the floor. You should feel a marked difference.
*Improve Balance*
After step 6, hold Lunge Pose with your arms raised above your head, palms facing each other. Now bring your palms together, while keeping your arms stretched up toward the sky and your shoulders down and relaxed. Point the crown of your head upward, and look straight ahead. This will help strengthen your ability to balance your body weight and improve posture.
*Make Lunge Pose More Challenging*
Lift your torso up and rest your palms on your front thigh. Press your palms into your thigh to lift your torso upward. Keep your shoulders back, down and relaxed. This modification makes your legs work harder and builds strength in back muscles as well.
Problem Solvers
*When Your Hands Can't Reach The Floor*
If you have difficulty placing your palms on the floor, use yoga blocks instead for hand placement. Set a block down next to each foot. Now lift your torso upward and press your palms into the blocks.
*Rounding Your Back*
Keeping your back flat in Lunge Pose is very important, and to help accomplish this, try focusing on the act of lengthening your spine. Visualize the image of your back and torso lifting upward as you inhale, and the sinking downward of your hips as you exhale.
*Pain/Pressure In Your Back or Knee*
Place a folded blanket or large, firm pillow under your knee as it rests on the floor. This cushion should make you more comfortable and enable you to assume the asana without pain. As always, remember that if you feel continued or worsening pain in your joints, consult a qualified medical practitioner.
Om Shanti
