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How to Have Safe Alignment in a Lunge


Article by Hayley Hyer

Photography by Stock Images

A lunge might seem simple, but there are a lot of things that can be out of alignment. When I teach yoga classes, there are a few key things I look for to make sure all of my students are safe.

It's not a matter of if you are doing it right or wrong. It's about protecting your joints and ligaments and making sure you feel good when you finish the class so that you can keep doing the things you love.

Safe Lunge Alignment

  • Point both of your feet straight to the front of your mat, about hip distance apart.
  • Keep your toes facing forward and draw your back heel directly over your back ankle.
  • Stack your front knee over your front ankle. Avoid pressing it forward past your ankle or out to the side.
  • Place your hands on either side of your front foot.
  • Stack your shoulders over your wrists.
  • Pull your belly button toward your spine.
  • Press your chest up and even slightly forward.
  • Draw your shoulder blades down your back.
  • Look down between your hands and reach the crown of your head forward.

Tip: If you feel your spine rounded or like it is difficult to lift your chest, you can spider-tip your fingers on your mat, or you can place yoga blocks (or a stack of books!) under your hands for support.

Follow Hayley Hyer @hayhyer