June 4, 2015

#48 "Yoga Minute" Standing Lunge with Chair

"Standing Lunge with Chair", is a modified pose using a chair for balance and safety. You'll be using your bodies weight to strengthen and stretch your pelvis, legs and more.

Begin by standing behind the chair with feet about hip distance apart, step your right leg back at a comfortable distance. Bend the left knee up to 90 degrees with the knee aligned over the heel of your front foot.  Your on the ball of your back foot with the heel lifted with both feet facing forward. Lift the back leg with the knee going up working toward straightening the back leg. If it's not comfortable getting or keeping your back leg straight then let the knee drop to a comfortable position. Work on bringing the right hip forward and the left hip back, trying to parallel the hips with the chair.

Extend through the right heel to lengthen the leg even more if it's comfortable. Tuck your tailbone toward the floor. Lengthen up through the spine and crown of your head, lengthening the upper body.

To come out of the lunge: Push off the back foot coming up to standing, holding the chair for support. Repeat on other side.

Hold lung for 20 seconds to a minute.

Benefits: Stretches the legs, groin, and hip flexor muscles (in front of the hip connecting the hip to the upper leg).  Strengthens and tones lower back, hips buttocks, thighs and more creating stability and balance. Relieves low back pain, opens the front of the body, expanding, so the chest and shoulders open. Develops flexibility, stability and balance not only on the mat, but in your daily life as well.

Warning: Consult your doctor before practicing this pose. Avoid If you are currently experiencing high blood pressure or heart problems. Also, avoid this pose if you have a knee or known spinal injury. Always work within your own range of limits and abilities.

Happy & Healthy,
Yoga Chuck

 

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