Low Lunge

A Gentle Stretch for the Spine, Psoas, and Hamstrings

Watch how it’s done below!

At Prenatal Yoga Center, we offer yoga poses designed to support pregnant students in maintaining flexibility, strength, and comfort throughout their pregnancy. The Low Lunge is an excellent standing pose that focuses on spine lengthening and a deep psoas stretch for the back leg. When practiced dynamically, it can also stretch the hamstrings, making it a versatile pose for expecting students.

Benefits of Low Lunge

The Low Lunge offers several key benefits for pregnant people:

Spine Lengthening: This pose helps elongate the spine, providing relief from tension and promoting better posture as your body adjusts to pregnancy.
Psoas Stretch: The back leg gets a deep psoas stretch, which can relieve tension in the hips and lower back.
Hamstring Stretch: When practiced as a dynamic lunge, where the front leg is alternately bent and straightened, the pose provides an additional hamstring stretch for the front leg.
Improves Flexibility: Low Lunge is beneficial for improving flexibility in the legs, hips, and back, which can help reduce discomfort during pregnancy.

Alignment Tips for Low Lunge

Proper alignment is crucial in Low Lunge to protect the body and enhance the stretch, especially for pregnant students. Here are some tips for a safe and effective practice:

Feet Position: Keep your feet parallel and comfortably apart to accommodate your baby bump. This wider stance provides better stability and comfort.
Use Blocks for Support: Place blocks under your shoulders to support the upper body and help maintain balance. Blocks can be adjusted for height as needed.
Dynamic Lunge for Hamstring Stretch: To add a hamstring stretch, bend and straighten the front leg in a dynamic motion. This action helps lengthen the muscles while maintaining spinal alignment.

Modifications for Lizard Pose

At Prenatal Yoga Center, we encourage modifications to accommodate the unique needs of each expecting student. Here are some adjustments to consider when practicing Low Lunge:

Severe Pubic Pain: If you experience severe pubic pain, drop the back knee to the floor for additional support. You can still achieve the hamstring stretch by extending the front leg.
Shorter Stance for Moderate SPD and SI Pain: If you have symphysis pubis dysfunction (SPD) or sacroiliac (SI) joint pain, take a shorter stance to reduce pressure on the pelvis and hips.
Severe SPD: For those dealing with severe SPD, modify the pose by keeping the back knee on the floor and limiting the depth of the stretch to ensure comfort and safety.

Category of Pose

Type: Standing Pose
Focus Areas: Spine lengthening, psoas stretch, hamstring stretch
Modifications: Adjustments for pubic pain, SPD, and SI issues

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