High Lunge

A Prenatal Yoga Pose for Balance, Strength, and Psoas Stretching

Watch how it’s done below!

At Prenatal Yoga Center, we provide tailored yoga practices that focus on the unique needs of our pregnant students. The High Lunge is a powerful strengthening pose that improves balance, stretches the psoas muscle, and builds endurance. This pose is ideal for pregnant students looking to develop strength and stability while supporting their changing bodies.

Benefits of High Lunge Pose

The High Lunge offers several key benefits, especially for pregnant women:

Improves Balance: This pose enhances balance, which is essential as your center of gravity shifts during pregnancy.
Psoas Stretch: High Lunge provides a deep stretch to the psoas, a key muscle that helps support the lower back and pelvis.
Builds Endurance: Holding this pose engages your legs and core, helping to build endurance and strength in preparation for labor.
Strengthening: The High Lunge strengthens the legs, glutes, and core muscles, providing stability and support throughout pregnancy.

Alignment Tips for High Lunge

Maintaining proper alignment is crucial in High Lunge, particularly during pregnancy, to protect your body and maximize the pose’s benefits. Follow these key alignment cues:

Slight Bend in Back Leg: Keep the back leg slightly bent to allow the tailbone to drop. This adjustment is essential for pregnant women, as it helps manage the anterior pelvic tilt common in pregnancy.
Balanced Pelvis: Ensure the pelvic bowl is balanced by keeping the ribs stacked directly over the pelvis. This alignment helps support the lower back and reduces strain.
Compact the Hips: Actively draw your legs toward the midline, which engages the hips and improves stability.
Foot Placement: Be mindful of staying evenly on the ball of your back foot. Avoid letting the heel fall inward toward the midline, as this can compromise the alignment of the back knee.

Modifications for High Lunge Pose

At Prenatal Yoga Center, we prioritize the comfort and safety of all expecting students. Here’s how to modify High Lunge to accommodate your body’s needs during pregnancy:

Anjaneyasana (Low Lunge): If you’re looking for a more supportive variation, substitute High Lunge with Anjaneyasana (Low Lunge), where the back knee is down on the floor. This modification offers a more gentle stretch while still providing balance and endurance-building benefits.

Shorter Stance: If you have SI or SPD, take a shorter stance, which reduces strain on the pelvis and lower back.
No Deep Lunges: Avoid bringing the front leg to a full 90-degree bend. A more moderate stance will still provide strengthening benefits without stressing the hips or pelvis.

Category of Pose

Type: Standing Pose
Focus Areas: Strengthening, balance, psoas stretch
Modifications: Option to substitute with Anjaneyasana for additional support

The High Lunge is an excellent pose for pregnant students to build strength, stretch the psoas, and improve balance. With proper alignment and the option to modify, it’s a safe and effective addition to any prenatal yoga routine.

Explore Our On-Demand Prenatal Yoga Classes! Empower your pregnancy journey with the strength, flexibility, and calm that comes with consistent yoga practice.