High Lunge

Ashta Chandrasana

AH-shtah chahn-DRAHS-ah-nah

A dynamic standing lunge that builds significant leg strength and balance while generating heat throughout the body. Unlike Low Lunge, the back knee stays lifted, demanding more from the quadriceps and core. High Lunge develops the stability and endurance needed for standing flow sequences and prepares the body for Warrior poses.

How to do High Lunge

1. From Downward Dog or Mountain Pose, step one foot back about three to four feet, keeping the back heel lifted and the ball of the back foot pressing firmly into the mat.
2. Bend your front knee to approximately 90 degrees, ensuring the knee stacks directly over the ankle and tracks in line with the second toe. Keep the back leg straight and strong.
3. On an inhale, lift your torso upright and sweep your arms overhead alongside your ears, palms facing each other. Draw your shoulders down and away from your ears.
4. Square your hips forward by drawing the front hip back and the back hip forward. Engage your core strongly to support your upright posture and stabilize the pelvis.
5. Press back through the lifted heel and forward through the crown of the head, creating length in both directions. Hold for five to eight breaths and repeat on the other side.

Benefits of High Lunge

• Strengthens the quadriceps, glutes, and calves
• Builds balance and proprioceptive awareness
• Stretches the hip flexors and psoas of the back leg
• Generates internal heat and boosts circulation
• Builds core stability and leg endurance

Muscles Engaged

Modifications & Variations

• Shorten your stance for better balance and less intensity
• Keep hands on hips or at heart center if shoulders are tight
• Place hands on blocks on either side of the front foot for support

Cautions

• Avoid with acute knee injuries; reduce the depth of the front knee bend
• Use caution with high blood pressure when arms are raised overhead
• Those with ankle instability should practice near a wall