Low Lunge In Yoga
Yoga Terms

Low Lunge In Yoga – With Video and Pictures

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Great Stretch

If you are looking for a good yoga pose to stretch your back shoulders and hips then the low lunge in yoga is the perfect pose for you today. In this pose, you will feel a great stretch in your hips, feet, and thighs. It will also help you improve your balance because staying in this pose requires focusing on your breath and on your whole body.

The low lunge in yoga can be done by everyone and you can modify it to fit your needs, if you feel that you can’t lift your palms from the ground, it is completely fine to leave them on the ground and simply look up. In yoga it is always very important to listen to your body, if you feel that you cannot do this pose or it is too difficult for you, then you can try and modify it, putting a blanket under the knee for more comfort, or leave your palms on the floor are great options for a better experience in this pose.

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Low Lunge Steps

Step 1 – Begin on all fours, place your knees underneath your hips and your palms under your shoulders.

Low Lunge In Yoga Step 1
Low Lunge In Yoga Step 1

Step 2 – Move to Downward-Facing Dog.

Low Lunge In Yoga Step 2
Low Lunge In Yoga Step 2

Step 3 – Move to plank position.

Low Lunge In Yoga Step 3
Low Lunge In Yoga Step 3

Step 4 – Step your right knee forward in between your hands. Bring your left knee to the ground.

Low Lunge In Yoga Step 4
Low Lunge In Yoga Step 4

Step 5 – Place the top of your left foot to the floor, look up and SMILE.

Low Lunge In Yoga Step 5
Low Lunge In Yoga Step 5

Step 6 – Lift your chest and bring your hands up above your head, draw your tailbone down, look up and SMILE, (it will help you stay in this pose longer and make you happy 🙂 ). Stay in this pose for up to a minute.

Low Lunge In Yoga Step 6
Low Lunge In Yoga Step 6

To get out of this pose, exhale and bring your palms to the floor and back move into downward-facing dog. Repeat on the other leg.

Beginners Tips

  • Use a blanket or fold your mat under your knee for adding support, if you still feel any pain in your knee then please back out of this pose and try a different one. You should never feel unbearable pain while you are practicing yoga and if you do you should consult with your doctor or physician.
  • If you are feeling unstable while you lift your hands up from the ground then you can try and keep your palms on the floor or you can use a wall as support. Try using a wall as support with your hand touching it, or you can bring your mat close to the wall so your big toe is touching it.
  • Do not over-arch your lower back, try to get into a position where you can hold without feeling any pain.


This pose can help with stretching and strengthen many parts of the body, as you have to concentrate and focus on your lower back, hips, legs, shoulders and neck.

It can help with your balance because focusing on not falling while you are leaning on your back knee can be a bit challenging at first.

Would You Try It?

I personly love the feeling when I am doing this pose, other than stretching I focus on my breath and enjoy staying in this pose for a few deep breaths.

I would love to know your thoughts about this pose, does it look too difficult? Would you give it a try? Let me know in the comment below and I will be happy to reply.



  • Hari S Nair

    I have done something similar to the low lunge but I do not recall the name of that pose, anyways, I really am very impressed by the way you have explained this pose and since you are now using videos it makes it even easier to learn.

    You seemed to do it effortlessly but I am aware it is difficult, so it may require a little practice for someone like me to be able to get it right, but this one really looks like it works on various areas of the body.

    • Paulina

      Hi Hari,
      Yes, this pose isn’t considered very easy and many people prefer to do other easy yoga poses. Thanks for telling me that the videos are helpful, I know that when I want to learn a new pose in yoga the best way is to see it visually, it makes learning so much easier.
      Yoga Poses

  • Alan

    I think you have a new convert. I am going to try yoga, and you are my teacher. Lol. I need this in my life. I feel it calling me, so I am super pumped that I ran into you. Your site is very helpful and your short videos do all the instructing anyone could use. For this pose, and for others, how long can you stay at each step? Does it matter?

    • Paulina

      Hey Alan,
      This is so cool! I am happy that you have decided to try and practice yoga!
      You can find here some easy yoga poses for beginners and some online yoga lessons here.
      And in most of the poses, you would like to stay in for 5-6 breaths or for 30 seconds, all depending on how your body feels and how long you can hold, the most important thing is to listen to your body and not push it too far in the yoga pose. 🙂

  • Manika- Nia

    Short answer: yes! You did an amazing post here and have made me really excited to give this a try tomorrow when I do my yoga. It looks challenging but fantastic at the same time and I can’t wait to give it a try and let you know how that goes. Thank you for the video and the photos, really thorough and helpful 🙂

    • Paulina

      Yay! I am so happy that you liked this post! And I am even more happy that you will be trying the Low Lunge tomorrow at your yoga routine 🙂

  • Kevin McNamara

    Hi Paulina,

    Great post as usual! I have to confess lunges are not my favourite yoga pose or training exercise haha! But I do like the low lunge as in your step 5. That really gives me a great stretch. I find the lunges are tough on my knees but funnily enough the more I do them the better my knees feel so a bit of a catch 22. I’ll keep doing them though.

    Thanks for the great way you explain yoga poses. I will share this with my Facebook page.
    You are helping many people discover the magic of yoga,


    • Paulina

      Hi Kev,
      I also feel that the more I do a pose the stronger my muscles get, I guess it is all about practice and repetition. 🙂
      Thanks for sharing this post, I hope I will be able to spread the love of yoga.

  • Ravi

    Hey Paulina!

    This pose looks challenging!

    I would give it a try later and report back!…

    Great that you also made sure and highlighted to SMILE!

    And doggy seems to be just chilling out!


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