1
Step Back
From standing, step your left foot about a leg's length back, onto the ball of the foot. Keep the feet hip-width apart for balance.
How to do High Lunge (Ashta Chandrasana)
2
Bend the Front Knee
Bend your right knee until it is over the ankle, the shin close to vertical. Keep the knee in line with your second toe.
3
Lengthen the Back Leg
Lift the back knee off the floor and press back through the heel so the back leg is long and active.
4
Reach Up
Inhale and sweep both arms up beside your ears, palms facing each other, shoulders relaxed down.
5
Hold and Breathe
Keep the torso tall over the hips and breathe steadily for 5 breaths. Step forward to stand and repeat on the other side.
✅ Benefits
- Strengthens the legs, hips and glutes
- Stretches the hip flexors of the back leg
- Improves balance and coordination
- Opens the chest and lengthens the spine
🌿 Wellness Support
- May help counter long periods of sitting
- Many people find it energising and focusing
⚠️ Precautions
- Stop if you feel pain in the knees, hips or lower back
- Keep the front knee over the ankle, not past the toes
- For more stability, lower the back knee to the floor (Low Lunge)
- Rest the hands on the hips if raising the arms strains the shoulders
🩺 Check With a Healthcare Professional First If You Have
- A recent knee, hip or ankle injury
- High blood pressure (keep the arms down)
- Pregnancy — check with your doctor or midwife first
- Serious balance problems without support nearby
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