High Lunge with Arms Raised
Utthita Ashwa Sanchalanasana
About This Pose
High Lunge with Arms Raised is a fundamental standing pose that builds lower body strength while stretching the hip flexors of the back leg. With the back heel lifted and arms reaching overhead, this pose challenges balance, builds heat, and energizes the entire body. The raised arms add an element of heart-opening and shoulder engagement to the powerful lunge base. This pose appears frequently in vinyasa sequences as a transition and as a preparatory pose for Warrior I. It develops the leg strength and hip flexibility essential for a well-rounded yoga practice.
Step-by-Step Instructions
- 1
From Down Dog, step right foot between hands
- 2
Align right knee over right ankle
- 3
Keep back heel lifted, leg straight and strong
- 4
Inhale and rise, sweeping arms overhead
- 5
Stack shoulders over hips
- 6
Palms face each other or touch
- 7
Draw tailbone down, engage core
- 8
Sink hips forward and down
- 9
Hold for 5-8 breaths
- 10
Hands to floor, step back
- 11
Repeat other side
Alignment Cues
- Front knee at 90 degrees
- Back leg straight, heel lifted
- Hips square to front
- Core engaged
- Arms reach actively up
- Shoulders draw down
- Chest lifts
Benefits
- Stretches hip flexors deeply
- Strengthens legs and glutes
- Improves balance
- Opens chest and shoulders
- Builds ankle strength
- Energizes the body
- Prepares for Warrior poses
- Builds heat
Modifications
- Back knee down
- Hands on hips
- Shorter stance
- Blocks under hands
Variations
- Adding backbend
- Crescent variation
- Twisting lunge
- Arms in cactus
Cautions & Contraindications
Cautions
- Keep front knee over ankle
- Engage core for stability
- Don't overarch lower back
- Keep shoulders down from ears
- Back leg stays strong
Avoid this pose if you have:
- Knee injuries
- High blood pressure
- Heart conditions
- Ankle injuries
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
30 seconds
Tags
Equipment
