How to get into Low Lunge

• Half SplitBend right knee, shift forward
• Downward-Facing DogStep right foot forward, lower back knee
• Three-Legged DogStep right foot forward, lower back knee
• Standing Forward FoldStep left foot back, lower the knee
• High LungeLower back knee
• Runner’s LungeLower the back knee
• LizardHands outside the foot, rise into the lunge
• Twisted Low LungeUnwind, back to center
• Knee to NoseStep the foot forward, lower the back knee

Where Low Lunge flows next

• Half SplitShift hips back, straighten right leg
• High LungeTuck back toes, lift back knee
• Downward-Facing DogStep back to down dog
• Three-Legged DogStep right foot back and up
• PlankStep back to plank
• Runner’s LungeTuck back toes, lift the back knee
• LizardWalk right foot out, hands inside
• Twisted Low LungeHand down inside the front foot, twist to the right

Flows with Low Lunge

• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Runner’s StretchAfter a run · about 22 minLunges, lizard, half split and pyramid for tired legs, then pigeon and legs up the wall. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• DancerBalance · about 26 minLunges and backbends open the front body, then Tree builds to Dancer each side. PlaySteps and poses
• WheelBackbend · about 26 minWild Thing, lunges and belly backbends, Camel and Bridge warm the spine, then Wheel. PlaySteps and poses
• CamelHeart opener · about 23 minLunges and belly backbends open the front body, Camel from Thunderbolt and Hero, then Rabbit. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Low Lunge.