Low Lunge Pose Yoga for Beginners

  1. Begin in Downward-Facing Dog or Adho Mukha Svanasana. On an exhale, step your right foot forward between your hands.
  2. Lower down onto your left knee and release the top of the left foot on the ground.
  3. Ensure that the right knee is stacked directly over the right ankle, and isn’t moving forward toward the toes or outward to the left or right (this protects the knee from injury). Keep the knee directly over the ankle if it feels like enough for your body—you should feel a comfortable stretch along the left front thigh and groin. For a deeper sensation, you can inch the right foot forward on the mat until you find an edge that feels appropriate for your body.
  4. Take your fingertips to the ground on either side of your hips (you can also rest both hands on the front knee if taking the fingertips down feels like too much) and relax your shoulders away from your ears. As you continue to breathe deeply, soften the weight of your body down into your hips, and draw your tailbone down toward the ground.
  5. Feel free to remain here, with your hands on your knee or your fingertips beside you for support, or experiment with extending one or both arms up alongside your ears and moving into a backbend (as shown above). Take five to 10 breaths in your expression of Low Lunge, whatever that might look like.
  6. To come out of the pose, tuck your back toes under, plant your palms down on the mat, and make your way back into Downward-Facing Dog. Take several breaths in Down Dog, bending the knees, then repeat on the other side.


  • Place a soft foam block or pillow under the back knee for cushioning
  • Do not raise the arms overhead if you have a shoulder or back injury
  • Keep the gaze downwards or forwards if you have a neck injury
  • To challenge your balance, try this pose with the eyes closed
  • To improve balance, complete this exercise while facing a wall, pressing your big toe of the front foot against the wall and stretching both arms upward, fingertips towards the wall

Low Lunge Pose Benefits

  • Releases tension in your hips
  • Stretches your hamstrings, quads, and groin
  • Strengthens your knees
  • Helps build mental focus

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