Beginners Yoga - How to do Low Lunge

Hello , Yogis .

It's Rosie here .

And today we're going to do a low lunch .

We're gonna come into it from a downward dog .

So go ahead and come into your downward dog and just take one big inhale here , an egg hill on your neck .

Inhale , reach your right foot up to the sky .

Have your toes pointed down towards your mats as you exhale , place that right foot in between your hands and go ahead and drop that back , knee down , place the top of the foot on your mat .

Now have a look at that front knee and make sure that it is over the ankle that's really important .

Now , lift your torso up and tuck in your tailbone as you draw the navel in towards your spine .

And as soon as you do that , you should feel a nice stretcher along your left hip flexor and just think about dragging your front heel towards you .

So you're energetically doing that , you're not physically doing it , but it just gives you a bit more stability in your lower body .

Now slide your shoulder blades down your back as you inhale , sweep your hands up to the sky .

Now as you do this , make sure your shoulders are nice and soft .

Now , see if you can sink a little bit deeper into the stretch and breathe into that left hip flexor , keeping your hips nice and even good .

Let's place our hands down , framing that front foot , tucking the toes of the back foot and just come straight back into a downward dog .

We're taking it over to a seated position .

Just a few things I want to make sure that you're not doing .

And the first is over extending that knee , this is crucial .

It's really important to protect your knees .

So that is the number one thing to have a look for .

The other thing you want to make sure is that your shoulders are soft as you sweep your hands up .

So make sure you're not letting your shoulders creep up towards your ears .

And if you have any discomfort in your knee , that's on the mat , then go ahead and place something under your knee .

This could be a pillow or you could also just fold over your mat .

So you have a little bit of extra patty under your knee .

So you'll find an infographic with all of these different alignment cues on my blog .

The link is just below in the info bar .

Well , thank you so much for practicing with me today and I hope to see you again next time .