Pose Of The Week: Low Lunge

The low lunge pose is often referred to as the ‘runners pose’ as it is an awesome stretch out for the legs and groin. Apart from this, it is also a good hip-opener, leg-toner and focus-builder – so it pays to get your set up right!


“…I love lunge poses because they tone my legs and help me to focus on my practice…”


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Improves digestion

Builds leg strength

Builds core strength

Improves focus

Relieves constipation and other digestive issues

Good groin and leg stretch

Creates balance in the body and mind

Common Mistakes:

Incorrect alignment with front knee and ankle

Too much pressure on the hands/fingers


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“…I find lunge poses (when done correctly) to be a strong core workout, which people often don’t realise…”



Starting in a forward bend, slightly bend both knees and draw the right leg back to balance on the ball of the foot. The foot should come back far enough that your left foot is flat to the floor, but with the knee bent so that the thigh is parallel to the mat. The left knee should be stacked directly on top of the left angle (not pushing forward over the foot).

Bring the hands or finger tips to either side of the left foot, and use your core and leg strength to hold your torso up, rather than putting any pressure through the hands or fingers on the mat.

Look forward, bring the shoulders back and keep the chest proud, building focus.

Option1: For an easier stretch, bring the right knee down to the ground or place a block underneath it.

Option 2: For a deeper stretch, lower the right knee to hover just over the mat, increasing the stretch through the hips and groin area.

Hold your lunge for 30-60 seconds, and then release by stepping the right foot up to meet the left and rising with a flat back. Repeat the same instructions on the opposite side.


A staple for any yoga sequence and one that everyone can enjoy!

Mike & Suz 🙂

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