Mobility · Yoga
Low Lunge Pose
Low Lunge Pose is a kneeling yoga stretch that lengthens the front of your rear hip and thigh while practicing upright balance.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Start on your hands and knees.
- Step your right foot between your hands with your left knee resting on the floor.
- Raise your torso upright with your hands resting on your right thigh.
- Shift your hips forward until you feel a gentle stretch at the front of your left hip.
- Reach your arms overhead with your palms facing each other.
- Hold this position for the chosen duration.
- Lower your hands to the floor beside your right foot.
- Step your right foot back to return to hands and knees.
Form cues
- Breathe slowly throughout the hold.
- Soften your shoulders away from your ears.
- Keep your front heel grounded.
Common mistakes
- Arching your lower backGently tuck your pelvis to direct the stretch into your rear hip rather than your lower back.
- Balancing on a tightropePlace your front foot slightly wider so your feet and knees are about hip-width apart.
- Front knee collapsing inwardKeep your front knee pointing in the same direction as your toes.
Safety
Pressure against a hard floor can irritate your rear knee. Forcing your hips forward can strain the front of your hip or compress your lower back.
- Place a folded mat or knee pad under your rear knee.
- Use blocks under your hands if the upright position feels unsteady.
- Ease out if you feel pinching, sharp pain, or numbness.
If you have ongoing knee, hip, or lower-back pain, use a shallower supported position or ask a physiotherapist for guidance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Knee Pad (optional)
- Yoga Mat (optional)
Sets and reps
- Sets
- 1–3
- Target
- 20–30 seconds
- Rest
- No rest timer
Repeat the hold on each side.