Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

High Lunge Pose: Step-by-Step Instructions

When you have been sitting for far too long, then soothe your back and hips by extending your hip flexors in the High Lunge Pose. This High Lunge is a variation of Virabhadrasana I. You could call it Half-Warrior One Pose, or Ardha Virabhadrasana.

Step by Step Pose Information Benefits

Ardha Virabhadrasana

(Pronounced as "are-dah VEER-ah-bud-RAHS-anna")

According to the Hindu epics, Virabhadra was a great warrior created by Lord Shiva.

How to do High Lunge Pose

Step One

While standing, bend forward and touch your toes as in Uttanasana, or Standing Forward Bend. Inhale as you take a step back with your left foot all the way to the back corner of your yoga mat. Keep the ball of your left foot on the mat and heel up. Make sure you stepped back far enough to help create a 90-degree angle with your bent right knee.

Step Two

Bend forward to rest your torso on top of your right thigh, extending the torso forward. Place your hands on either side of your right foot on the floor. Help your groins open by descending your pelvis closer to the floor, trying to make the top of your right thigh a flat, level surface. Look straight ahead. Now straighten the left knee behind you. If you can, try to also stretch your left heel down closer to the mat. Breathe normally.

Step Three

On an exhalation, step your left foot forward again. Rest briefly in Uttanasana before you step your right foot back this time, repeating the same steps on this side for the same amount of time.

Beginner's Tip:

To stabilize yourself in this pose, you can wedge a yoga block in between the mat and your back heel.

Pose Information

Sanskrit Name:

Ardha Virabhadrasana

Pose Level:

Level 1

Contraindications and Cautions:

  • Recent knee injuries.
  • Irregular blood pressure.
  • For chronic neck conditions: Gaze down at the ground rather than looking straight in front of you.

Therapeutic Applications:

  • Promotes better digestion.
  • Helps to relieve sciatic pain.
  • Aids women in reducing menstrual-related pains.

High Lunge Pose Benefits

  • Gives a deep stretch to the groins.
  • Tones the knees and hip muscles.

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Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
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Eagle Pose
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Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
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Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
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Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
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Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
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Upward Facing Dog Pose
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Easy Pose
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