High Lunge Variations

Video

High Lunge, Variation

Intermediate

Ally Hamilton

When you see "high lunge variation", do you know what that means? No?! Here's a pose tutorial, so you'll know what you're in for ;)

Class details

Benefits

Strengthens the core
Opens the hip flexors, psoas, and quadriceps
stabilizes the hamstrings and stretches the calves

Key Alignment Points

From standing forward fold, step your left foot back, making sure your right knee and ankle are in line.
Back toes are tucked, slight bend in the back knee.
Draw your navel in and rise up, extending your arms toward the sky.
Lengthen your low back, press your back leg straight.
Arm variations vary, but if you’re reaching up, wrap your triceps forward and relax your shoulders, even as you extend all the way through your fingertips.

Contraindications

Serious knee injuries.

Ready to work it?

Here are some classes featuring High Lunge, Variation.

23 minutes

All-Over Glow

By Cassie Cherney on Jun 22, 2020

Prenatal Intermediate

A beautiful flow that will build some nice heat, with special love for your psoas, hamstrings and quads! If you're looking for an all-over good feeling in your body, this is it! High lunge variations, crescent pose, open twists, core strengthening, goddess squats and more. Enjoy mamas!
30 minutes

Split Time

By Derek Beres on Jun 22, 2020

General Intermediate

We hit a variety of rotations in our hips with the goal of split pose. There's plenty of heat-building and dynamic flow on the way. Two blocks are handy!
41 minutes

Compass Flow

By Derek Beres on Jun 12, 2020

Vinyasa Flow Intermediate

A strong core warm-up leads us into a dynamic flow culminating in compass pose - and a fun transition to complete the flow.
42 minutes

The Joy of Pistol Squats

By Brent Laffoon on Jun 5, 2020

General Intermediate

Pistol squats are hard! But they're also a lot of fun, and learning how to do them is a great way to open up all kinds of other possibilities in your practice. Take your time, and don't forget to enjoy the journey!
71 minutes

Medium Heat Juicy Flow

By Ally Hamilton on Jun 1, 2020

Vinyasa Flow Intermediate

A medium-heat flow for medium-energy days! You'll get a nice deep stretch in this well-rounded practice, but you can turn the heat up or down depending on how you feel! Please be good to yourself out there. I know these are such sad and scary times, but it's so important to tune in, breathe, calm your nervous system, open your heart and then get back out there and see how you can work to make the world a more loving and peaceful place <3
15 minutes

Mobility Drills

By Derek Beres on May 3, 2020

General Intermediate

This short flow is a mobility drill for your ankles, hips, and shoulders. This is a great morning routine or warm-up for a longer flow.
47 minutes

Fluid Flow

By Noelle Beaugureau on Apr 18, 2020

Vinyasa Flow Intermediate

This practice is all about movement, breath and letting go! We work with sun salutations, lunges, standing poses and balances to open the body and free the mind. A nice well-rounded practice in a short period of time. Enjoy!
25 minutes

Short and Sweaty

By Brent Laffoon on Apr 10, 2020

Hatha Intermediate

A little blast of core and balance work to get your body moving, your blood flowing, and your mind calm. Enjoy!
14 minutes

Quickie for Mobility

By Derek Beres on Mar 30, 2020

Vinyasa Flow Intermediate

This short flow makes a great warm-up before a long Vinyasa. We focus on ankle, hip and shoulder mobility, as well as a bit of balancing in the transitions.
16 minutes

All About the Ball

By Cassie Cherney on Mar 25, 2020

Prenatal Intermediate

Using a birthing ball (or exercise ball), we dive into a well-rounded practice that opens and strengthens every major muscle group, builds some nice heat and leaves you feeling open. We also touch on helpful positions with the ball during labor and post-partum!