High Lunge with Airplane Arms

Alānāsana (airplane arms)

Read what the gnome says

High Lunge with airplane arms! Step one foot back, back heel lifted, knees bent. Extend both arms wide like wings, chest lifted. Front knee over the ankle, hips square. Breathe, then switch. Flying gnome.

Works on Quadriceps · Glutes · Upper back

How to do it

1. Step one foot far back, heel lifted, and bend the front knee over the ankle.
2. Hinge forward slightly and sweep the arms back like wings.
3. Press the back heel back, draw the shoulder blades together and hold; switch sides.

Common mistakes

• Don’t let the front knee pass the toes.
• Don’t round the upper back.
• Don’t lift the shoulders to the ears.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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