Alanasana, or High Lunge, is a foundational standing posture that builds lower-body strength, improves balance, and opens the front of the hips. Common in Vinyasa, Hatha, and Power Yoga classes, this pose transitions fluidly between strength and stability while offering deep breath awareness and focus.

Whether used as a transitional shape or a powerful hold, High Lunge energizes the body, strengthens the legs, and sets the foundation for more complex standing postures and backbends.

Benefits of High Lunge

• Strengthens the Legs and Core: Builds endurance in thighs, calves, and abdominals

• Opens the Hip Flexors: Stretches the front of the back leg, counteracting sitting

• Improves Balance and Focus: Challenges coordination and mental presence

• Prepares for Backbends: Opens the front body and builds spinal awareness

• Energizes the Whole Body: A grounding and uplifting posture that boosts circulation

How to Practice High Lunge

1. Begin in Downward-Facing Dog or from Tadasana (Mountain Pose).

2. Step your right foot forward between your hands, stacking the knee above the ankle.

3. Keep the back leg long and strong, pressing through the ball of the foot with the heel lifted.

4. Inhale and sweep your arms overhead, palms facing each other or together.

5. Square the hips forward and draw the tailbone down to engage the core.

6. Keep your front thigh parallel to the mat and maintain length through the spine.

7. Breathe deeply, holding for 5–10 breaths, then switch sides.

Contraindications

1. Knee or Ankle Injuries: Modify with knee down or use support

2. Balance Challenges: Practice near a wall or with hands on blocks

3. Low Back Pain: Engage core and avoid overarching the lumbar spine

4. Recent Hip Surgery or Strain: Use caution and seek professional guidance

5. High Blood Pressure: Keep arms lower or hands on hips to reduce elevation

Modifications & Variations of High Lunge

Modifications:

• Knee Down: Practice Low Lunge (Anjaneyasana) for less intensity

• Hands on Hips or Blocks: Reduces shoulder strain and improves balance

• Shorten the Stance: For more stability if hamstrings or balance are limited

• Wall Support: Use a wall behind you for support and feedback

Variations:

• Twisted High Lunge: Add a prayer twist over the front leg

• Crescent Lunge: Similar shape with more upright posture and slight backbend

• Bound Lunge: Add a bind under the front thigh to deepen the pose

• Lunge to Warrior III Transition: Flow into a balancing posture from the lunge

When to Avoid or Modify High Lunge

• Acute Knee or Ankle Injury: Practice Low Lunge or Supine Stretch alternatives

• Unstable Balance: Use a chair or wall for support

• Tight Hip Flexors: Shorten your stance or keep the back knee down

• Pregnancy (Later Trimesters): Use wider stance or modify with blocks

• Fatigue or Dizziness: Step back from longer holds and focus on breath

Why Practice High Lunge?

High Lunge is a dynamic, energizing pose that invites stability, strength, and awareness. It strengthens the lower body, opens the front body, and sharpens mental focus—making it both empowering and accessible. Whether held statically or woven into a Vinyasa flow, High Lunge offers a deep connection to the ground beneath you and the energy rising through you.