Yoga for Beginners: Find Flexibility with Lunge Flow

Opening your hips and your chest, this flowing lunge sequence provides your body with new strength and beautiful length. No matter if you’re new to yoga or a true yogi, Lunge Flow is an essential asana (yoga pose) for flexibility and will give you that much needed full body stretch.

by Asana Rebel

1 Benefits

As a beginner yogi, it’s a great way to get used to the Vinyasa Flow style, as you move from one asana to the next. Find new stability in your core, strength in your arms and legs, length in your spine and your balance improving. Lunge Flow also works to detox your entire body and calm your mind.

2 Step-by-Step Guide

Begin in Tall Mountain Pose (standing at the front of your mat, feet together, legs active and arms by your sides).

  1. Gently raise your arms overhead and lower them slowly down to your sides.
  2. As you do this, move your body into a Standing Forward Fold (hinging at the hips and folding forward over your legs). Don’t worry if you cannot come as far down as shown in the video, forward fold as deep as possible, and it’s optional to bend your knees slightly too.
  3. As you inhale in this pose, step your left leg straight back and bend your right knee on the exhale, aligning it with your right ankle.
  4. Lifting your torso simultaneously, now sweep your arms above your head with your palms facing one another.
  5. Hold and breathe here for a moment.
  6. Now, gently place both palms onto your mat and move into a Downward Facing Dog (stacking your shoulders in line with your wrists, keeping your hips in line with your knees, tucking your toes, lifting your knees off the floor and taking your hips into the air). Do not stress about your heels touching the mat, it will come in time. In the meanwhile feel free to bend your knees as generously as feels comfortable - just be sure to make your spine straight, that’s the goal!
  7. Hold and breathe here for a moment.
  8. Now bring your right knee in between your arms, bending and aligning your right knee with your right ankle.
  9. Sweep your arms above your head with your palms facing one another, keeping your gaze upward.
  10. End this Lunge Flow sequence by gently placing both palms back onto your mat, moving your body into a Standing Forward Fold.

3 Focus Areas

  • Strengthens your quadriceps, hamstrings, upper back and shoulders
  • Stretches hip flexors
  • Opens your chest to allow for deeper breathing

4 Lunge Flow - Tips

Remember to breathe slowly, not rapidly! (Breathing in with too fast causes you to run out of breath before the sequence is over.)

5 Alignment

When you first step forward into your lunge position, your right knee should be bent directly above your right ankle and not pushed out too far. Also, when sweeping your arms overhead, make sure to lift through your fingers and soften your shoulders down away from your ears - this will keep your back from overextending.