High Lunge
Utthita Ashwa SanchalanasanaA lunge on the ball of the back foot with the back leg strong and straight, building single-leg strength and balance. The standing counterpart to the low lunge and a hub for standing transitions.
- 01From a forward fold, step one foot back and stay high on the ball of that foot.
- 02Bend the front knee toward ninety degrees, stacking it over the ankle.
- 03Straighten and engage the back leg, pressing the heel toward the wall behind you.
- 04Lift the torso upright and reach the arms overhead.
- 05Draw the front ribs down and lengthen the tailbone toward the back heel.
- 01Press back through the rear heel.
- 02Front knee over the ankle.
- 03Lift tall without flaring the ribs.
- 01Letting the back knee bend and sag — keep the rear leg straight and active.
- 02Front knee drifting past the toes — shorten or lengthen the stance until the shin is vertical.
- 03Overarching the lower back as the arms lift — knit the front ribs down.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.