Standing · beginner

High Lunge

Ashta Chandrasana

A lunge held with the back knee lifted — more work for the legs than Low Lunge, less depth in the hip.

High Lunge Photograph coming soon

A rigged MakeHuman figure animated into High Lunge from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog; the clip enters from Mountain Pose, holds with a visible breath, and releases back — with the back heel lifted and the ball of the foot grounded, with the feet solved onto one floor plane on every frame. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Step one foot back, keeping the back heel lifted.
  2. Bend the front knee toward 90 degrees over the ankle.
  3. Draw the hips level and the front ribs down.
  4. Reach the arms overhead or keep the hands at the heart.

Why it helps

  • Strengthens both legs asymmetrically
  • Builds balance in a split stance
  • Prepares the body for Warrior shapes

Common mistakes

  • Letting the back leg go soft — keep it active and straight.
  • Collapsing the lower back to lift the arms.

Before you try it

  • Shorten the stance with knee pain.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Hands on blocks.
  • Back knee down (Low Lunge).
  • Fingertips to a wall for balance.

Where this pose shows up

Styles power hot yoga

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