High Leg Lunge Pose


Sanskrit Name: Utthita Ashwa Sanchalanasana

High Leg Lunge is a warming and strengthening posture that tones your glutes and legs, while lengthening your hip flexors and spine.

Level: Intermediate

Category: Standing

Breath: Deep Abdominal Breathing.

Keep the mouth closed with tongue resting on the roof of the mouth. Simply allow the breath to enter & release through the nostrils. Keep your awareness on the abdomen & notice how it starts to balloon & expand on the inhale. The exhale, the abdomen relaxes. Do not try & control the breath in anyway. Allow yourself to follow the journey of the breath so we connect the mind & body together into the present moment. Breath in to a count of 1-2-3 & breathe out to a count of 1-2-3.

Results: When you are fully in the present moment the mind no longer has power over you. This allows you to create a new reality for yourself rather than being conditioned by the old mind. Use your affirmation whilst holding the position.

The focus on the breath allows you to enter into the Alpha state which is a state where the brain waves are much slower than the usual waking state of Beta. Doing this consciously allows you to interrupt the neurological pathways within the brain that are causing negative blocks, emotions & behaviours.


  • Step 1: From Uttanasana (Standing Forward Bend), bend your knees and, with an inhale, step your left foot back toward the back edge of your mat, with the ball of the foot on the floor. Step back far enough so that your right knee can form a right angle.
  • Step 2: Lay your torso on your front thigh and lengthen it forward. To soften your right groin, imagine that the thigh is sinking toward the floor under your torso's weight. Look forward. Simultaneously, firm the left thigh and push it up toward the ceiling, holding the left knee straight. Stretch your left heel toward the floor.
  • Step 3: Exhale and step your right foot back beside the left. Repeat the above instructions, but reverse left and right. Or come into Adho Mukha Svanasana (Downward-Facing Dog), inhale, and step the right foot forward between your hands.


  • Stretches the groins
  • Strengthens the legs and arms

Avoid This Pose If:-

  • Any serious knee injuries
  • Neck problems (look down at the floor instead of straight ahead)

Tweet This: MedYoga High Leg Lunge Affirmation: “Balance is integrated into all aspects of my life”

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