Lunge Pose (Utthita Ashwa Sanchalanasana) is a transition pose from Ashta Chandrasana (High Lunge Pose) to Phalakasana (Plank Pose). As a transition pose, it is practiced as part of Vinyasa Yoga for opening the hips, targeting the hamstrings, gluteus maximus (buttocks), and quadriceps muscles.
Since this pose is a close resemblance to how runner’s position themselves at the start line, it is also referred to as the Runners Lunge Pose. Given this title, students who are ardent runners can benefit from this practice, helping with reducing the tightness of the body, mainly: calves, hamstrings, IT bands (lateral thighs), hips, and gluteus (buttocks). Hence can be either a warm up when done dynamically, or a cool down practice when the stretch is held longer. The practice of Lunge Pose (back knee raised up) is also included in the Classic Surya Namaskar Variation F (Classic Sun Salutation Variation F). Lunge Pose acting both as a transition or static pose also helps in developing strong arms and legs, reduces stiffness of the lower back and hips (caused by wrong posture, long hours at a desk, long travel, etc), and builds flexibility in all the involved muscles.
Lunge Pose (Utthita Ashwa Sanchalanasana) can be included in kids yoga (age above 11) and teen yoga to help them overcome discomfort in the legs and back during the growing years, referred to as growing pains.
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