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High Lunge Pose (Utthita Ashwa Sanchalanasana) Guide, Benefits and Tips For Beginners.

By stepping a foot forward, the legs are separated to form a stance in High Lunge Pose. The front knee is bent outwards, while the back leg remains straight and firm on the ground. The torso and hands are raised, and the gaze is fixed on the thumbs.

It is a beginner’s standing posture. It is a strengthening pose that requires balancing, stretching, and forward bending in order to be practiced.

Physically, it tones and strengthens the leg muscles. In addition, the hips, groin, spine, and abdominal muscles are stretched and become more flexible. It is the best pose for increasing body strength, stability, and balance.

Utthita Ashwa Sanchalanasana Meaning

“Utthita” means “High”, “Ashwa Sanchalanasana” means “Equestrian Pose”, or “Lunge Pose”

This explains its English name, High lunge pose, which is also known as high lunge yoga. By raising the forelimbs, the body posture resembles that of a horse performing a lunge.

The “ashwa” (horse) is used as a symbol of strength and freedom in this context. The practitioner takes a step toward freedom and cheerful living in high lunge pose, opening arms and chest. Furthermore, the core muscles are involved in increasing the practitioner’s strength.

How To Do High Lunge Pose

Preparatory Poses

• Ashwa sanchalanasana (Equestrian Pose)
• Reclining Hero Pose (Supta Virasana)
• Chair Pose (Utkatasana)
• Low Lunge Pose (Anjaneyasana )
• Downward-Facing Dog Pose (Adho Mukha Svanasana)

Instruction:

1. Start with a downward-facing dog pose.
2. Step your right foot forward and bring it in between your hands as you exhale.
3. Inhale while keeping your left leg firm and raising your torso upright, as well as lifting and opening your arms wide to the sides.
4. Extend your arms overhead, palms facing each other.
5. To reach back through the left heel, try pushing the tailbone towards the floor.
6. Look up and keep your eyes on your thumbs.
7. While holding the pose with your arms lifted, feel the tension in your lower back ribs.
8. Maintain the pose for thirty seconds.
9. Exhale and lean forward, releasing the torso to the front thigh.
10. Return the hands to the floor.
11. Inhale, then exhale and bring your right foot back to down dog.
12. Take a few deep breaths before repeating the process with your left foot forward.

Step By Step Video Tutorial: High Lunge Pose

Follow-up Poses

• Eagle Pose (Garudasana)
• Boat Pose (Navasana)
• Cow Face Pose (Gomukhasana)

Beginners Tips

If you are not yet flexible enough to accomplish a downward-facing dog pose, come to uttanasana and perform a high lunge. From there, just take a step back and the next step will be the same.

Modifications

• Yoga Blocks – It appears difficult to keep the hands on the floor after stepping a leg between them. To do so, place a yoga block under each hand and continue.
• Against The Wall Support – Do this with your back heel pressing against the wall. It softens the pose and adds extra support to the back leg’s integrity.
• Chair – Place a chair in front of you with the back to you. You can keep your hands on the back of the chair while raising your torso upright, keeping your arms parallel to the floor.
• While holding Utthita Ashwa Sanchalanasana, a slight variation could be performed. Instead, raise your arms overhead. Bring them into a prayer position, pressing against the chest, and continue to look forward.

Precautions & Contraindications

• When bringing your leg to the front in this pose, make sure your front knee does not extend past your foot.
• When raising your arms above your head, do not overarch your lower back.
• If you have a hip or leg injury, do not practice utthita ashwa sanchalanasana.
• Avoid it if you have any knee issues, such as injury or pain.
• If you have any neck pain, do not perform this exercise with your head straight.
• During menstruation, avoid this pose.

Utthita Ashwa Sanchalanasana Benefits

1. Stretches & Strengthens

Utthita Ashwa Sanchalanasana stretches the legs, arms, and chest muscles deeply. It lengthens the spine while also opening the hips and groins.

This causes muscle contraction and increases flexibility. All of the moves are performed while breathing rhythmically, which provides more oxygen and nutrition to the muscles. It eventually tones and strengthens the muscles.

2. Enhances Stamina

The forward bend’s lifting of the torso engages the core muscles. These muscles contract and stretch, increasing endurance and stamina.

3. Increases Lung Capacity

Lifting the upper body expands the lungs and opens the chest. This improves breathing and increases lung capacity, benefiting the respiratory system.

4. Better Digestion

Core muscle expansion also massages the internal abdominal organs. This improves their performance and aids digestion. Utthita ashwa sanchalanasana is a great way to relieve constipation or indigestion.

5. Cures Sciatica

This asana is designed to strengthen the lower body. The hip and thigh muscles are heavily engaged in it. This strengthens the glutes and lower back, which is beneficial in the treatment of lower back pain such as sciatica.

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