Lunge Pose (Ardha Mandalasana) - [ar-dha-mahn-dahl-ahhs- anna]

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Lunge Pose (Ardha Mandalasana) - [ar-dha-mahn-dahl-ahhs- anna] Pose | Standing

Lunge Pose

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.

  1. 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.
  2. 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.
  3. 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.
  4. 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.


  • 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.