We did a lunge flow in Power Yoga class this week that really heated up the body and loosened up the ol’ hips.  We didn’t hold each lunge long - just a breath or two.

To transition we did Downward Facing Dog to go from one side to the next, and then we did a Plank/Cobra/Downward Facing Dog transition to go to the next Lunge.  If you get out of breath, just stay in Downdog for a bit before moving to the next pose. Here’s the list:

High Lunge with Arms Overhead - arms like Warrior 1

High Lunge with Twist - with right leg forward, put your right elbow on your knee and slide the back of your left hand along your lower back to lift your left shoulder away from the floor, opening your chest.

High Lunge with Yoga Mudra - clasp hands behind hips, roll shoulders back, squeeze shoulder blades together as you straighten your arms and lift your hands away from your hips.

High Lunge with Chest Opener - place hands on lower back, fingers pointing down.  Squeeze elbows together as you open your chest and lift your gaze.

High Lunge with Horizontal Twist - with right leg forward, place left hand on thigh and stretch right arm out horizontally.  Sweep your arm to the right to open you up into a twist.

Low Lunge - here’s where you really see the benefit of all your lunge work.  Drop your back knee to the floor this time, lower the top of your foot to the mat.  Place hands on your front thigh.  To deepen the stretch, bring your torso upright so your weight assists in the stretch.  If that’s too intense lean your over your front thigh a little more.  Hold this for 3-5 breaths.

We did Pigeon Pose after this, it was great after all the lunging.