Don't miss the 7 day flow from Last weeks Poses
Banarasana - Low Lunge Pose
- Start out kneeling on all fours
- Hands should be positioned directly under the shoulders
- Knees should be directly under the hips
- Step forward with the left foot, placing it between the hands
- Make sure the knee is directly over the ankle
- Creating a ninety-degree angle between the floor and the calf/shin
- Left thigh parallel with the floor
- Keep the back knee down on the ground
- Lower the pelvis toward the floor (lengthening the two thighs in opposite directions)
- While pressing the front of the torso forward and gently up
- Relax and lengthen the neck
- Hold for five breaths (or more)
- Lower the right knee down
- Slide the Left knee back so you are on all four
- Repeat on the other side
Low Lung Pose Step - By - Step from Downward Facing Dog
- Begin in Downward-Facing Dog or Adho Mukha Svanasana. On an exhale, step your right foot forward between your hands.
- Lower down onto your left knee and release the top of the left foot on the ground.
- 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.
- Take your fingertips to the ground on either side of your hips (alternatively use a yoga block as per video and images - 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.
- 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 take five to 10 breaths in your expression of Low Lunge, whatever that might look like.
- 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.
- Releases and stretches the entire backside of the body especially the hamstrings and lower back.
- Lengthens and releases tension in the spine
- Inversion – brings oxygen to the brain
- Tones the liver, spleen and kidneys
- Massages the internal organs
- Reduces the heart rate
- Rejuvenates the nervous system
- Increases circulation
- Strengthens and tones the thighs, calves, gluteal muscles and back
- Calming and soothing to the mind
- Another option if the fingers don’t reach the ground is to put your hands on your thighs, shins or on yoga blocks so the stretch is not too intense anywhere
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