Ashwa Sanchalasana (High Lunge Pose)

Ashwa Sanchalanasana (High Lunge Pose), also known as the high lunge, requires more balance to maintain the position. In addition to improving balance, it lengthens the spine, opens the hips and chest, and stretches the legs and groin.

Beginning in mountain position with the hands on the hips, step the right foot back a few steps and press the foot's ball down while lifting the heel. Ankle angulation is not acceptable and should be bent at the front knee. Keep the shoulders above the hips, the heads turned upward, and the legs engaged as if the feet were pressing downward. For better balance, keep your hands on your hips. Otherwise, raise your arms high. Complete for the same length of time on the left side.

To adjust, start a few steps away and practice against a wall. Place the heel of the rear foot against the wall as you take a step back, pressing the ball of the foot firmly into the ground. Start with your hands on your hips but keep lengthening your spine if the shoulders' range of motion is complex.