The Black Swan Yoga Pose of the Week for the week of August 10th – August 7th is Low Lunge. Low lunge is an accessible pose for beginners that targets your hips to build strength and flexibility.
Sanskrit Name: Anjaneyasna
How to get into the pose:
- Begin in a downward facing dog. On an exhale, drive your right leg through to place your right foot in between your hands.
- Gently lower your left knee to the ground behind you, and untuck your back toes.
- Inhale and reach out and up lifting your arms up and above your head.
- Actively press your palms together, and allow your shoulders to sink and relax.
- Stack your knee above your right ankle or allow it to shoot forward and past your heel as you sink your tailbone closer towards the floor.
- Squeeze your legs towards your midline to build a strong foundation.
- Press your left hip forward and pull your right hip back to square your hips.
- Pinch your shoulders behind your back.
- Pull your belly up and in – don’t forget about your strong core!
- Take 5 deep breaths in the pose. Release and repeat on the other side.
- We already mentioned that the focus of low lunge is to build strength and flexibility in your hips, but it also works your legs, shoulders, arms, and abdomen.
- By sinking your tailbone towards the floor, you are allowing for a deep stretch into your psoas and hip muscles.
- When you create a strong foundation in your lower body by squeezing your legs towards one another, you are building stamina and endurance in your legs.
- As you apply force into your palms, you are working to strengthen your arms and shoulders.
- By pulling your shoulders down, expanding your chest, and engaging your core, you are doing wonders to improve your posture.
To Deepen the Pose:
- Take your gaze up toward the sky.
- Keep a strong core to protect your lower back. Arch up and over to a backbend, tracing a line with your gaze towards the back of the room. Take it as deep as your body allows.
- To take it a step further, you can also lift your left shin off the mat and reach back for your toes with your hands.