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Lunge Pose (Ardha Mandalasana) - [ar-dha-mahn-dahl-ahhs-
anna]
Ardha = half
Mandala = a circle or a collective
This pose prepares the lower body for all other
standing lunges, including Warrior I and Warrior II. It develops
strength and stamina, as well as flexibility.
- Stand in Mountain pose.
Feel the strength in the legs and the stability of your
body. Exhale and bend forward at the hip creases into a
basic standing forward bend.
- Reach one leg back into
a long lunge. Place the hands shoulder-width apart on either
side of the front foot. Only the ball of the back foot is
on the ground. The heel is extending back. The knee of the
front leg should be in alignment with the ankle. Release
the groin muscles and drop the hips evenly downwards the
floor.
- Away from the extension
of the back heel reach the spine forward, out of the crown
of the head. Inhale and open the chest, looking forward
softly.
- To come out of the pose, either jump the
back foot forward to meet the front foot into standing forward
bend or bring the front foot back in alignment with the
back foot with the hands firmly planted. Walk the feet up
to the hands into a basic forward bend. Inhale and roll
the spine up into Mountain Pose. Repeat on other side.
Benefits:
- Strengthens and tones
the legs and back
- Softens the groin and hip muscles, releasing
tension
- Helps to relieve pain and prevent injury
in the lower body
- Relieves backache and sciatica
Modifications/Cautionary Notes:
- Place the back knee on
the floor for support until strength and flexibility increase.
- Do not bring the front knee forward of the
ankle. This may lead to knee and ankle injuries.
- You can also get into the posture from the
hands and knees, then bringing leg forward.
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