Lunge to Get Strong Legs and Core

Fitness | December 11th, 2008 by Lindsey Lewis

In this pose, we strengthen our legs, stretch out our backs, and build up some heat and energy in our body. It’s an excellent way to deal with stiffness from a long car ride.

As in all yoga postures, the breath is vital.

Benefits

Helps relieve sciatica

What to Watch Out For

Check with your doc before doing this pose if you have high blood pressure or heart problems.

Step By Step

From Uttanasana bend your knees, press your hands into the floor for support, and step your right foot back. You might want to wiggle it back even further to lower your hips below your shoulders. Either drop your back knee onto the floor, or keep it lifted. If it’s lifted, help it stay straight by pressing your back heal away from you, and strengthening all the muscles in your leg. Let your front knee be directly over your ankle.

Press evenly into your front foot, so the big toe mound is connected to the earth. Let your torso rest or hover above your front leg, and your fingers either rest or hover above the ground. Draw your belly button in to strengthen your core, and turn your inner thighs in towards each other slightly.

See if you can keep your front ribs from sticking out

Let your gaze (drishti) rest in front of you, with the back of your neck comfortably long (not crunched up, which it will be if you lift your chin too much).

You can leave your hands on your hips, pressed at heart centre, or reaching towards the sky, palms facing each other—but keep your shoulders relaxed.

With every inhale, expand—through your fingers, your back heel, your toes. With every exhale, maybe sink a little deeper.

Off the Mat

I’m big on breaking out into some lunges after a long car ride—even though doing this during a road trip with my big sis earned me the nickname “Spectacle.” It wakes up my sleepy legs and limbers up my stiff back.

What are your favorite ways to loosen up after a long road trip?

Viewing 2 Comments

HGH 06/10/2009 01:01 PM 1 point
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The sciatica nerve is real painful and can stop you from bending, because it affects the spine. These exercises are brilliant, am I right in saying that the knees when bent also tone your bum?

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http://www.hghforsale.org/

Hairstyles 2009 06/12/2009 06:49 AM 1 point
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I do these exercises every day, my doctor said to do it 4 to 5 times a week at least. It keeps your body in properly.

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