PA-0264
At a glance
A standing lunge with the back heel lifted, the back leg long and active, and the arms reaching overhead. It sits between Low Lunge and Warrior I, asking for more balance than either, since the narrow base and lifted back heel remove much of the stability those poses offer.
“Lengthen the back leg first, then let the arms rise.”
Essence
The pose is often taught as an arms-overhead shape, but the work lives in the back leg. A long, active back leg with the heel pressing back gives the hips somewhere to settle. Without it, the pelvis drifts forward and the low back takes the load that the leg should be carrying.
Intention
To find length through the back leg and hip flexor in a standing lunge, the overhead reach growing out of that length rather than replacing it.
What this pose develops
Physical
- •Hip flexor length in the back leg
- •Front leg strength under load
- •Balance on a narrow base with a lifted back heel
- •Overhead shoulder reach without rib thrust
Mental
- •Steadiness in a shape that offers little to lean on
- •Noticing where effort gathers when balance is uncertain
Teaching concepts
- •Cueing the back leg before the arms
- •Reading a forward-tipping pelvis as a back leg that has gone passive
How to practise
- 1From Downward Facing Dog or a Low Lunge, step or lift into a lunge with the back knee off the floor.
- 2Press the back heel towards the wall behind you so the back leg lengthens and stays active.
- 3Stack the front knee over the front ankle, the shin close to vertical.
- 4Let the hips settle down and slightly back rather than sinking forward.
- 5Draw the low ribs in, then reach the arms overhead alongside the ears.
- 6Hold, breathing steadily, then repeat on the second side.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Front knee tracks over the ankle, not past the toes.
- •Back leg stays straight and engaged, heel reaching back.
- •Low ribs draw in so the reach comes from the shoulders, not the low back.
- •Pelvis stays level rather than tipping forward into the front leg.
Breath
Let the inhale support the lift through the torso and the exhale settle the hips. If the breath shortens, lower the arms to the hips and keep the legs working.
Teacher’s eye
Watch the back leg. When it softens, the pelvis tips forward, the low back compresses and the arms start to compensate. A cue to press the back heel back usually resolves the whole shape more effectively than any correction to the arms.
Student practice
Reflect after practising:
- •Notice whether the back leg is doing work or just trailing behind you.
- •Balance will feel different on each side, and that is information rather than a problem.
Common movement strategies
Rather than mistakes, you may notice:
- •Find Low Lunge with the back knee down first, then lift the knee once the hips feel settled.
- •Practise near a wall for a light fingertip reference before working free-standing.
Modifications
- •Hands on the hips or on blocks either side of the front foot.
- •Back knee lowered to the floor for a Low Lunge.
- •Feet slightly wider apart for a broader, steadier base.
Props
Completion check
- ✓Lower the hands, step back to Downward Facing Dog or bring the back knee down, then pause before the second side.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More standing poses
See all →This pose is one piece. Sequence/OS is the whole class.
Sequence High Crescent Lunge into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.
Try it free for 7 days$30/month after trial. Cancel any time.