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Low Lunge


Low lunge is an accessible hip opener that lengthens the entire spine and opens the chest. This pose is effective in opening the hips, lower back, activating the core, and preparing the body for more advanced standing postures.

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Step By Step

  1. Step your right foot forward between your hands. Take your left knee and the top of your foot down and check that your front knee is directly above your front ankle (not in front of or behind). Reach your arms overhead. Lift your chest upwards and lean back into a slight backbend.
  2. Continue to press down through your back toes and front heel
  3. Take 3-7 breaths.
  4. Release your hands down on either side of your right foot and either step to plank or a forward fold to exit the pose. Perform on the other side.
Pose Name


  • Accessible hip opener for beginners and advanced practitioners
  • Stretches the quadriceps, hip flexors, and psoas
  • Lengthens the lower back
  • Opens the heart, chest, and neck


  • Lower back pain
  • Knee injuries (use padding underneath your back knee)
  • Groin injury


  • Perform the pose with your back knee lifted, back toes curled under, and fingertips or palms on the ground. Look forward in this variation, instead of reaching up and leaning back
  • Keep hands on the front thigh instead of reaching up


Low lunge stimulates the second chakra, the Sacral Chakra, Svadhisthana. Opening the hips and the Sacral Chakra promotes more emotional balance, greater creativity, pleasure, and balance.