April 16, 2024 9 min read

High Lunge yoga pose, also known asAshta Chandrasana in Sanskrit, is a dynamic posture that can elevate your yoga routine to new heights. This powerful pose offers numerous benefits for the body and mind, making it a valuable addition to any yoga practice.

This guide will explore thehigh lunge pose, its benefits, contraindications, modifications, variations, step-by-step instructions, and more.

Benefits of High Lunge Pose

Benefits of High Lunge Pose

TheHigh Lunge Pose offers a plethora of benefits for both the body and mind. Here's a breakdown of some of the key advantages:

1. Strengthens Lower Body Muscles 

High Lunge primarily targets the legs, particularly the quadriceps, hamstrings, and glutes. Maintaining the pose necessitates activating these muscles, fostering strength and endurance in the lower body.

2. Improves Balance and Stability 

Balancing on one leg in High Lunge challenges proprioception and enhances overall balance and stability. This is beneficial for yoga practice, daily activities, and sports.

3. Stretches Hip Flexors

The hip flexors, including the psoas and iliacus muscles, can become tight from prolonged sitting or activities that involve hip flexion. A high Lunge opens the front of the hip, stretching these muscles and promoting greater flexibility and range of motion.

4. Engages Core Muscles

Proper alignment in the High Lunge requires core engagement to stabilize the torso and pelvis.This contributes to fortifying the abdominal muscles and enhancing overall core stability.

5. Enhances Flexibility

In addition to stretching the hip flexors, High Lunge also stretches the muscles of the groin, thighs, and calves. Frequent practice can enhance flexibility in these regions, enabling more unrestricted movement in everyday activities.

6. Opens the Chest and Shoulders

As the arms reach overhead in a High Lunge, the chest and shoulders are gently stretched, promoting better posture and relieving tension in these areas.

7. Promotes Mental Focus and Concentration

Holding the High Lunge pose requires concentration and mindful body awareness. This practice aids in calming the mind, alleviating stress, and enhancing mental concentration both during yoga sessions and in daily life.

8. Improves Circulation

The dynamic nature of High Lunge, combined with deep breathing, helps to increase blood flow throughout the body. This can boost energy levels and promote overall vitality.

9. Prepares the Body for Deeper Asanas

High Lunge is often used as a preparatory pose for more advanced yoga postures, such as Warrior poses and backbends. It aids in warming up the muscles and joints, facilitating safer and more effective movement into deeper asanas.

10. Balances the Energy Body

In yoga philosophy, High Lunge activates the Manipura (solar plexus) chakra, which governs self-confidence, willpower, and transformation. Practicing this pose can help balance and harmonize the body's energy centers, promoting a sense of inner strength and empowerment.

Additionally, incorporating theWind Release yoga pose into your practice can further aid in digestion and help release any tension in the abdomen.



Here are the contraindications for the High Lunge yoga pose:

1. Knee Injuries

Individuals with knee injuries, such as sprains, strains, or instability, should approach the High Lunge pose cautiously. The bending of the front knee and the pressure placed on the knees in this posture may exacerbate existing injuries or cause discomfort.

2. Hip Injuries

Those with hip injuries, such as hip flexor strains or labral tears, should be mindful when practicing the High Lunge. The deep hip flexion in this pose can strain the hip joints, potentially aggravating existing injuries.

3. Ankle Injuries

Individuals with ankle injuries, such as sprains or fractures, should be cautious when practicing the High Lunge pose. The balance and stability required in this posture may pose challenges for those with ankle injuries, and the pressure placed on the ankles may exacerbate existing issues.

4. Pregnancy

Pregnant women should approach the High Lunge pose cautiously, particularly as the pregnancy progresses. The balancing and stretching movements involved in this posture may not be suitable for all stages of pregnancy, and modifications may be necessary to ensure safety and comfort.

5. High Blood Pressure

Individuals with high blood pressure should avoid holding their breath or straining excessively in the High Lunge pose. The deep breathing and exertion associated with this posture can potentially increase blood pressure, so practicing mindfulness and awareness is essential.

6. Spinal Issues

Those with spinal issues, such as herniated discs or spinal stenosis, should exercise caution when practicing the High Lunge pose. This posture's deep spinal extension and twisting motions may exacerbate existing spinal issues, so modifications or alternative poses may be necessary.

7. Balance Issues

Individuals with balance issues or vertigo should approach the High Lunge pose cautiously. The balancing component of this posture may pose challenges for those with balance issues, and practicing near a wall or using props for support may be beneficial.

8. Recent Surgery

Individuals who have undergone recent surgery, particularly on the knees, hips, or ankles, should avoid the High Lunge pose until they fully recover. The movements and pressure in this posture may interfere with the healing process and increase the risk of complications.

Remember, if any of these conditions apply, it's important to consult with a qualified yoga instructor or healthcare professional before attempting the High Lunge or other yoga poses, such as the thread the needle yoga pose.



Modifying thehigh lunge pose can make it more accessible and comfortable for practitioners of all levels. Here are some common modifications:

1. Use Props

Beginners or individuals with limited flexibility can support themselves in the pose by using yoga props, such as blocks or straps. Placing a block under the hands or using a strap to reach the arms overhead can help maintain proper alignment and provide extra support.

2. Adjust the Depth

The lunge depth can be adjusted by bending the front knee more or less, depending on individual comfort and ability. Beginners may find keeping the front knee at a 90-degree angle helpful, while more experienced practitioners can deepen the stretch by lowering the hips closer to the ground.

3. Support with a Chair or Wall

Those with balance issues or stability concerns can practice the pose near a wall or use a chair for support. Placing a hand on the wall or holding onto a chair can help maintain balance and stability while reaping the pose's benefits.

4. Modify Foot Placement

Experimenting with different foot placements can help find a pose variation that feels comfortable and supportive. For example, widening the stance or turning the back foot slightly can alleviate pressure on the knees and hips for some practitioners.

5. Use Knee Padding

Placing a folded blanket or cushion under the back knee can provide extra padding and support, especially for individuals with sensitive knees or practicing on a hard surface. This modification ensures a more comfortable experience, supporting practitioners through their yoga journey, including progression towards advanced poses like yoga handstand.

6. Focus on Alignment

Paying attention to proper alignment is crucial in thehigh lunge pose. Practitioners should ensure that the front knee is directly above the ankle, the back leg is straight and engaged, and the hips are square to the front of the mat. Ensuring your spine stays elongated and your shoulders remain relaxed is crucial for sustaining stability and balance during the pose.



Thehigh lunge pose is versatile, offering several variations to tailor the practice to individual needs and preferences. Here are some notable variations:

1. Revolved High Lunge

In this variation, twist the torso towards the front leg while extending the opposite arm towards the sky. This twist intensifies the stretch in the spine and shoulders, providing a deeper level of engagement and opening.

2. High Lunge Twist

Similar to the revolved variation, the high lunge twist involves twisting the torso towards the front leg while keeping the back leg straight and engaged. This variation further enhances the spinal twist and opens the chest, promoting greater flexibility and mobility in the upper body.

3. Low Lunge

For practitioners seeking a gentler version of the high lunge, the humble lunge is an excellent alternative. Begin by lowering the back knee to the ground, providing additional support and stability while stretching the hip flexors and quadriceps.

4. High Lunge with Quad Stretch

Elevate the high lunge by adding a quad stretch to the practice. From the high lunge position, bend the back knee and reach back with one hand to grasp the foot or ankle. Gently draw the foot towards the glute, feeling a deep stretch in the quadriceps.

5. Crescent Lunge

Transitioning into a crescent lunge involves lifting the back knee off the ground while maintaining a bent front knee at a 90-degree angle. This variation increases the challenge of balance and stability while strengthening the legs and core.

6. Warrior III from High Lunge

Flow seamlessly from high lunge into warrior III by extending the torso forward while lifting the back leg parallel to the ground. This variation builds strength in the standing leg while improving balance and coordination.

7. High Lunge with Backbend

Deepen the backbend in high lunge by gently arching the spine and lifting the chest towards the sky. Keep the shoulders relaxed and open, creating space across the chest and front of the body.

8. High Lunge with Side Stretch

Incorporate a side stretch into the high lunge by reaching one arm overhead and leaning towards the opposite side. This variation lengthens the side body and increases flexibility in the obliques and intercostal muscles.

9. High Lunge with Eagle Arms

Enhance shoulder mobility and stability by wrapping the arms into eagle arms position while in high lunge. Cross one arm under the other and press the palms together, lifting the elbows towards the sky.

10. High Lunge with Hip Opener

Deepen the hip opening in high lunge by rotating the front leg externally and sinking the hips lower towards the ground. Press gently into the outer edge of the front foot to create space in the hip joint. 

High Lunge Pose Steps

High Lunge Pose Steps

TheHigh Lunge Pose is a core strengthening yoga poses that strengthens the legs, improves balance, and stretches the hips and thighs. Here's a detailed breakdown of the steps to perform this pose:

1. Starting Position

Begin standing at the top of your yoga mat with your feet together and your arms at your sides. Take a moment to ground yourself and connect with your breath.

2. Step Back

Take a substantial step backward with one foot, ensuring the toes are pointing forward and the heel remains lifted off the mat. The distance between your feet should be about the length of one of your legs.

3. Lunge Position

Bend your front knee, ensuring it is directly above your ankle and aligned with your toes. Your back leg should be straight, with the heel lifted and the toes pressing into the mat.

4. Engage Your Core

Engage your core muscles to stabilize your body and support your lower back. Activate your core by pulling your navel toward your spine while lengthening your torso simultaneously.

5. Raise Your Arms

As you breathe in, extend your arms upward, either with your palms facing each other or joining together in prayer position (anjali mudra). Keep your shoulders relaxed and away from your ears.

6. Gaze Forward

Soften your gaze and focus your eyes on a point in front of you to help maintain balance and concentration.

7. Square Your Hips

Aim to square your hips towards the front of the mat by gently drawing the hip of your back leg forward and the hip of your front leg back. This helps to deepen the stretch in your hip flexors and thighs.

8. Lengthen Your Spine

Lengthen through your spine, lifting your chest and reaching through the crown of your head towards the ceiling. Avoid overarching your lower back by engaging your abdominal muscles.

9. Breathe

As you maintain the pose, breathe slowly and deeply, allowing your breath to flow smoothly and evenly. Notice the gentle expansion of your ribcage as you inhale, and the gradual release of tension with each exhale.

10. Hold and Repeat

Hold the High Lunge Pose for a period ranging from 30 seconds to 1 minute, adapting the duration based on your own comfort and stamina levels. When you're ready to come out of the pose, exhale softly as you lower your arms and gracefully bring your back foot forward to meet the front foot. Repeat the pose on the other side, stepping back with the opposite foot.


In conclusion, thehigh lunge pose is a powerful yoga posture that offers many benefits for the body and mind. Incorporating this dynamic pose into your yoga routine can strengthen and stretch key muscle groups, improve balance and stability, and enhance mental focus and awareness.

Whether you're a beginner or an experienced yogi, thehigh lunge can be modified and adapted to suit your individual needs and abilities, making it a versatile and accessible pose for practitioners of all levels. So why not elevate your yoga practice with thehigh lunge today?

Green Apple Activewear offers the perfect support for enhancing your High Lunge yoga practice. With their premium quality materials and innovative designs, Green Apple Activewear provides the comfort and flexibility you need to execute the High Lunge pose with ease.

Whether you're holding the pose for an extended period or transitioning seamlessly between movements, Green Apple Activewear empowers you to elevate your yoga routine with confidence and style, allowing you to focus fully on your practice and its benefits.

Nikita Parihar
Nikita Parihar

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