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Alright lunges. Lunges are another stretch that are so effective and so miraculous, but
you'll find them in every yoga class and they probably frustrate the heck out of ninety
percent of beginners. Here is the correct way to lunge effectively and safely. I'm going
to come from my knees, I'm going to place my foot forward making sure the foot is not
turned out or turned in is important. Next thing I'm going to do is make sure that my
knee is directly over my ankle bone, not in front of it. I'm going to bring my hands to
either side of my foot, lift the back knee. Next thing I'm going to do is make sure that
the crown of my head and my back heel are in one straight line, and if they're not I'm
going to lift my heart, thinking of just lifting the heart. Ok! This is an appropriate place
to use props. If you feel like it's impossible for you to put your hands on the floor and
do this, get two yoga blocks and get up on those blocks, making sure that this line is
straight. If you're here and you're like, oh this isn't working out for me use a block
for heavens sakes. Maintain the integrity of the pose; this alignment is key, supporting
yourself in the pose is key. Bring the belly button up towards the spine and gently soften
through your hips. This is where the lunge is most effective. You're going to feel it
here in this glute, but more importantly, hang on I'm going to do the other side really
fast. More importantly you're going to feel it here in your psoas. Lift that knee, this
straight knee, lift the knee, press the heel back and soften the hips. Breath is long and
strong; radiate your energy through the crown of your head, through the back of your heel.
Supporting, aligning, engaging. And once you're ready, once you've taken three to five breaths
there, you're going to drop that knee gently, gently. Come back to an easy seated pose.