Curtsy Lunge

Strengthening for Glutes and Hips in Prenatal Yoga

Watch how it’s done below!

At Prenatal Yoga Center, we offer tailored yoga practices to support strength, stability, and comfort for every pregnant student. The Curtsy Lunge is a dynamic standing pose that strengthens the glutes and hips, providing stability to support the lower body during pregnancy. This pose is effective for building strength and improving balance in a safe, controlled way.

Benefits of Curtsy Lunge

The Curtsy Lunge provides several key benefits for pregnant people:

Glute Strengthening: This pose targets the glute muscles, helping to build strength and stability in the hips and pelvic region.
Hip Engagement: Curtsy Lunge encourages hip engagement, which can help support the pelvis and relieve tension in the lower body.
Balance and Stability: By focusing on one leg at a time, this pose improves balance, supporting the body’s stability as it adapts to changes during pregnancy.

Alignment Tips for Curtsy Lunge

To practice Curtsy Lunge safely and effectively, follow these alignment tips:

Stand on Your Right Leg: Begin by standing on your right leg, with a slight bend in your knee for stability.
Reach Left Leg Behind: Bend your right leg and reach your left leg behind you, keeping the back foot on the ball. Sit into the pose as though doing a curtsy.
Press Into the Standing Leg: Actively press into your right leg to return to center, using control to engage the glutes and hips.
Repeat on the Other Side: Switch sides and repeat the same movement, standing on your left leg and reaching the right leg behind.

Modifications for Curtsy Lunge

Curtsy Lunge can be modified to accommodate the unique needs of each expecting student:

Depth of Bend: You do not need to take this pose very deep. If you prefer, reduce the bend in the front knee for a gentler version.
Alternative for SPD: For those with severe SPD (symphysis pubis dysfunction), this pose may place more weight on the standing leg. Instead, consider substituting with dynamic squats to avoid strain on the pelvis.

Category of Pose

Type: Standing Strengthening Pose
Focus Areas: Pelvic floor, hip and glute strengthening, balance
Modifications: Adjust depth of bend or substitute with dynamic squats for SPD

The Curtsy Lunge is an effective way to strengthen the glutes and hips, providing stability and support for the lower body. This pose can be modified for comfort, ensuring that pregnant students build strength in a safe and controlled way.

Join Our Prenatal Yoga Classes Today! Build strength, stability, and balance with supportive poses like Curtsy Lunge. Our prenatal yoga classes are tailored to the unique needs of each pregnant person, guided by expert instructors at Prenatal Yoga Center.