High Lunge
UTTHITA ASHWA SANCHALANĀSANA (उत्थित अश्व सन्छलनासन)
(oot-HEE-tah osh-wah sahn-chal-ANAH-sah-nah)
1. Start in Mountain Pose (Tadasana), with your legs slightly apart (about hip distance), keeping your back straight, your shoulders and arms down, and your palms facing forward. Raise your arms above your head and then bend at the hips into a forward bend. Place your hands with tee-pee fingers on the mat and slightly bend your knees.
2. Step your right leg straight back, in line with the right hip, and into a lunge. Keep your foot flexed so that it rests on the ball of the foot. Spread your toes to root down through the ball of your foot.
3. Place your hands on either side of your left foot (either palms flat to the mat or on tee pee finders). Make sure that your left foot is pointed to the front, perpendicular to your hands, with your knee stacked over your ankle.
4. Square your hips to the floor and straighten your back and your back leg. Be sure not to hyperextend your knee. Gaze down slightly and focus on aligning your spine so that you have a straight line from the crown of your head down to your right heel. Extend through your right heel to lengthen your leg.
5. Sink into your hips, deepening the stretch, without losing the alignment in your spine and front knee.
6. Draw your shoulder blades together, opening your chest, and broadening your shoulders.
7. Breathe deeply and feel the stretch throughout your back and legs.
8. Hold for several breaths (about 20 seconds to increase strength and flexibility) and breath smoothly.
9. When you are ready, release the pose and slowly come back to Mountain Pose (Tadasana).
10. Repeat on the other side.