High Lunge Pose for Improved Balance + Energy
/Feeling overwhelmed and powerless?
Need to build steady strength and focus?
Looking for a strong full-body practice?
Step into High Lunge!
High Lunge Pose, also known as crescent lunge, is a powerful standing yoga pose which combines strengthening, balancing, back bending and heart opening. This pose builds energy, creates focus and provides a smooth and steady transition into other standing poses like Warrior and Triangle.
High Lunge is found in many traditional yoga sequences and provides a full-body exercise suitable for all levels of practice. Let’s have some fun in High Lunge!
The Benefits of High Lunge Yoga Pose for Kids
High Lunge Pose improves balance and stability while strengthening the leg, gluteal, arm and core muscles. As these muscle groups contract, we improve the joint function of the knees, ankles, hips, shoulders and elbows.
High Lunge also provides a deep stretch to the hips and psoas, which tighten when we sit for long periods of time. This stretch makes this pose perfect for movement and brain breaks in between classroom learning activities. When we practice high lunge, we also expand our chest and shoulders, combating the slouchy posture that develops as we spend too much time on electronic devices.
While it is a foundational yoga pose, high lunge can be a tricky balance. Encourage children to keep trying and to stay in the pose by turning it into a fun animal like a moose or a unicorn. Let’s be rainbow unicorns with Rachel!
How To: High Lunge Pose
From downward facing dog, step your right foot forward between your hands.
Align your front knee over your front heel and firm both legs.
Inhale and raise your torso upright, shoulders over the hips.
Extend the arms overhead with palms facing each other.
Reach through the back heel and balance weight between both legs.
Extend the tailbone down toward the floor and draw the navel up and in.
Draw the lower ribs down as you lift the chest and soften shoulder blades down the back.
Level the chin and gaze forward or look up toward your thumbs.
Stay in this pose for 3-5 breaths and then sweep the arms down to the floor on an exhale.
Step back to downward facing dog, pause for a few breaths and switch to the other side.
Tips for Mastering High Lunge Pose
Foundation is important. Make sure your feet are straight with toes pointing forward. Feet should be hip-width distance apart for easeful balance. If you need, you can always widen the stance but don’t narrow it.
If stepping forward from downward dog is too challenging, or you are practicing without a mat and don’t want to touch the floor, start in mountain pose and step one foot back into the lunge position.
Keep the back leg engaged for power in this pose. Continually reach through the back heel and lift the back of the thigh toward the ceiling.
Don’t let your front knee wander forward or sideways. Keep your knee over the heel, tracking toward the second toe of the front foot.
Distribute the weight evenly between both legs and notice if you are sinking back or lurching forward. Draw the feet toward each other without moving them to create isometric strengthening.
Relax shoulders away from the ears even as you extend the arms long.
Soften the jaw, face, and neck as you hold this pose. Practice engaging strength without adding unnecessary tension.
Kid-friendly High Lunge Pose Variations
If you are feeling wobbly in this pose, practicing for a while with the back knee on the floor can help build core strength and stability. You can also lower the arms and keep hands on the front thigh or hips. Playing with the positioning of the back leg and arms strengthens our proprioception (the sense that tells us where our body is in space) and helps with sensory integration.
Once you find a stable foundation, there are many fun things to try with your arms. Bring palms together at heart center, interlace fingers behind the back, or widen the arms into a cactus position.
With each arm variation, notice if the feeling of the pose changes. Is it easier or more challenging, does your balance shift, or has your breathing pattern changed?
Fire up the core with Extended High Lunge variation into Warrior 3.
Draw your torso forward over the front thigh.
Extend arms forward beyond the front foot, creating a straight line from the back heel through the fingertips.
Reach forward so much you lift off the back foot and fly into Warrior 3.
Try combining High Lunge and Warrior 3 in this fun Moose Goose activity with Rachel!
Engaging all of the muscle groups in High Lunge pose helps us feel strong, stable and powerful. It increases our capacity for steady focus and concentration while also providing opportunities to be silly and playful.
Pairing this athletic yoga pose with conscious breathing creates a sense of empowerment and overall well-being. Inhale and feel your body lengthen as arms reach up, exhale and feel the strength of your feet reaching and rooting down into the floor.
Add Affirmations to High Lunge Yoga
To take this pose up another notch, add an affirmation to this practice. Affirmations are positive statements that can be used to encourage and motivate ourselves.
Say out loud, “I Am Powerful” or “I Am Focused” as you practice this pose and see how you feel. Stay with that feeling, repeating the affirmation silently in your mind as you breathe.
If you loved that mini-practice, try this affirmation yoga sequence, which combines High Lunge with several other yoga poses and powerful affirming statements.
Practice this Affirmation Yoga whenever you need a boost. Whether you are studying for a big test, prepping for an important interview, or just want to feel more empowered, this sequence provides perfect inspiration.
Once you have moved through these poses a couple times, be sure to take a few minutes to rest in child’s pose or relaxation pose, allowing the body and mind to integrate all the benefits of your practice.
Elevate Your Curriculum
Did you know Yo Re Mi offers an array of children's musical yoga and mindfulness resources for your kids? You can:
- Download our app for exclusive videos and fun activities -- with no ads!
- Request a professional development workshop
- Join a 30-hour certified kids yoga teacher training
- Inquire about bringing the Yo Re Mi program to your students or family
SAVE THIS POST
Help other educators and caregivers learn more about High Lunge yoga benefits.
