Arms long, biceps by the earsChest tall, ribs gently inFront knee over the ankleFront foot grips the floorShoulders softBack leg strong and longHeel reaches backHigh Lunge
Alānāsana
Read what the gnome says
High Lunge! Step one foot far back, heel lifted, back leg strong and straight. Bend the front knee right over the ankle. Lift the torso tall, arms up by your ears. Square the hips forward and tuck the tailbone a little so the lower back stays happy. Hold and breathe, brave gnome.
Works on Quadriceps · Glutes · Hip flexors
How to do it
- Step one foot far back, heel lifted, and bend the front knee over the ankle.
- Press down through the front foot and the back heel and lift the torso tall.
- Sweep the arms overhead, keep the hips square, hold and breathe, then switch sides.
Common mistakes
- Don’t let the front knee glide past the toes.
- Don’t arch the lower back or flare the ribs.
- Don’t lift the shoulders toward 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.
Not medical advice. Ease off if anything feels sharp or wrong.
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