High Lunge – Prayer Hands
Ashta Chandrasana Anjali Mudra
Ground your front foot, lift your back heel and bring your palms together at your heart.
Keep your feet on two separate tracks for balance.
- From standing, step one foot back. Keep the front foot flat and the back heel lifted.
- Bend the front knee towards a right angle, keeping it over the ankle. Extend the back leg without locking the knee.
- Lift the torso upright. Bring the palms gently together at the chest, with the shoulders relaxed and gaze forwards.
- Stay for three to five comfortable breaths. Lower the hands, step the back foot forwards and repeat on the other side.
Alignment Cues
Small adjustments help you find a steadier stance.
- Ground the whole front foot. Keep the back knee and heel lifted, pressing through the ball of the back foot.
- Keep the front knee pointing in the same direction as the toes, roughly above the ankle.
- Face the pelvis forwards without wrenching it square.
- Keep the ribs over the pelvis and lengthen through the crown of the head.
- Touch the palms lightly at the heart. Relax the shoulders and avoid forcing the elbows out.
Breath Cues
Let your breathing guide how much you do.
- Inhale and lengthen through the crown of the head.
- Exhale and feel the front foot spread into the mat.
- Reduce the knee bend or shorten the stance if the breath becomes strained.
Keep the breath comfortable and continuous. Come out sooner if needed.
Modifications & Props
Choose the support and range that work for you.
- Hold a wall or stable chair with one or both hands.
- Keep the hands on blocks and let the torso incline forwards.
- Shorten and widen the stance, then reduce the front-knee bend.
- Rest the hands on the hips if bringing the palms together feels uncomfortable.
- For a different, supported lunge, lower the back knee onto a folded blanket.
Variations
Explore a different shape from the same steady base.
- Reach the arms overhead for the raised-arm High Lunge variation, keeping the shoulders comfortable.
- Bend the elbows into cactus arms while keeping the lower ribs steady.
- Turn the chest towards the front-leg side for an open twist.
- Hinge the torso forwards and sweep the arms back without changing the front-knee line.
- Bend and partly straighten the back knee while the front foot remains fully planted.