How to do "High Lunge"( Utthita Ashwa Sanchalasana) BASIC Yoga Pose

"High Lunge" [ Virabhadrasana 1] Warrior I 

The Journey of Yoga explains "Virabhadrasana 1" Yoga Pose

Yoga Pose: "High Lunge" (Warrior I)

Equipment: Yoga mat

Target: Legs, Feet, Arms, Hips

High Lunge [Utthita Ashwa Sanchalasana]

High Lunge pose, sometimes called Crescent pose, it's a beginner Yoga Pose that helps in building lower body strength and opens the chest,thighs and hips. 

It is a good pose to have an experience of maintaining balance and to practice in preparation of full Warrior Ⅰ.

Beginner yoga students may have tendency to overarch the spine or collapse into the lower back. Remember to elongate your spine by stretching all the way from lower back through to your arms.

This is the initial stage of Yoga. If you experience any types of pinching in your arms, shoulders,waist and thighs and groin try to hold it to your limitations and then lift your arms and bring your leg close to the actual position, and repeat it for a while

To know more advance Yoga Poses Go here:

How to do it?

Step by Step instruction to get into "High Lunge" Pose:

• Legs and Feet: Being in an standing position bring your one leg to forward and stretch it to the straight and then fold and arm beside to your feet.                                  
• Exhale  and step the right foot behind by around 4 feet.                                                              
• The right heel is lifted up for this pose and rest on the ball of the foot.                                    
•  Arms: As you inhale, lift the arms and look up to the sky or where ever you feel comfortable.                                                                                                                       
•  While you exhale, step your right foot back to standing forward fold.                                     
• repeat the same for other legs too.

Highlights:

•  As you stretch the front of your body to upwards,make sure you don't arch your back.   
•  Keep your boots tucked in,make sure both of hips are facing forward and keep your torso straight.                                                                                                                     
• If you are unable to "square your hips" through right leg, try it with your left leg and push your back to forward.                                                                                                       
• Look downwards and align the front knee on top of the ankle, don't let your knee go beyond the ankle.

Caution:

If you are facing a knee, heart or lungs problem, it may be hard to do high Lunge with straight knees.Don't force your legs or knees to get into this position.

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Benefits:

• It opens the hips and groin area which is beneficial for people who repeatedly keep walking or running.                                                                                                            
• Strengthens the thighs and tones the entire length of the legs.                                         
• Strengthens knee and ankle muscles,which will help you to do the other many more poses.                                                                                                                                
• Lengthens the spine and aids in digestion.

To know more advance Yoga Poses Go here:

Warrior ⅠI [ Virabhadrasana 2 ]

Warrior Ⅰ is similar to the High Lunge and it is common asana and easy to do. It is considered as most used and effective poses at all level for toning the entire body for beginner yoga student. I

It strengthens the entire lower body including the thigh, calf and back muscles. it helps in gaining core strength muscles and improve blood circulation.

Warrior Ⅰ [ Virabhaadrasana Ⅰ ]

How to do it?

Step by Step instruction to get into this position:

• Legs and feet:  Stand on the Legs wide apart with toes and body facing the right side of the mat.                                                                                                                         
• Rotate the right foot clockwise 90°, and your toes should point towards the short end of the mat.                                                                                                                                  
• Bend your right knees, above the ankle; thighs are parallel to the floor.                                
• The left leg should be stretched out, towards the back. and foot grounded on the mat.   
• Arms : Stretch both the hands straight outside of your body. as though someone is pulling you from either end.                                                                                                  
• Hips: The hips and front body should be facing the long side of the mat.                         
• Gaze: Turn your face to right and look at the right hand.                                                  
• Hold it for 5 to 10 seconds and repeat the same for the other side as well.

Benefits:

• It's benefit is same as High Lunge.                                                                                   
• Warrior Ⅰ  is beneficial for strengthening the feet and legs.                                                      
• It also helps in reducing the fat around the hip area.                                                         
• In addition, Flattering the back foot on the floor provides stronger sense of grounding.           
• Warrior Ⅰ pose improves overall circulation and energies the whole body.

Caution:

While all standing Yoga Poses are considered intensive, the warrior series,in particular,should not be practiced by people with heart issues or high blood pressure.

Here all the basic Yoga poses i have published so that it will be easy for the beginners to start it click here:

Siddhasana

For more advance Yoga Pose click here:

Crow Pose(Bakasana)