Asana Insight
Front Leg Lunge Alignment
The front leg in any lunge pose is the major source of stability and support for the pose. Maintaining integrity through the front leg is the foundation for other actions in a lunge (including balance, opening, strengthening, or release).
In basic lunge alignment:
the knee is bent to about 90 degrees, thigh parallel to the floor
the center of knee is aligned directly over the heel of the foot, with the outer knee aligned with the outer edge of the ankle, and inner knee with the inner edge of the ankle
the weight is supported mostly by the heel of the foot, not the ball of the foot
the base of each toe is pressed to the floor, for balance
To find the most supportive alignment of the front leg in a lunge, bring your yoga mat and a block or ball to the wall.
Set up your lunge alongside the wall, with the front foot on the inside (near the wall). Place the front foot one block or ball's distance from the wall, and then place the block or ball between your outer knee and the wall (see photo 1). To keep the block or ball from falling, you will need to recruit the muscles of your outer thigh. This action will be especially helpful for poses like virabhadrasana B (warrior B, see photo 2) and uttitha parsvokonasana (extended side angle, see photo 3). In these two poses, tight inner thigh and groin muscles can draw the knee to the big toes side. By engaging the outer thigh muscles to keep the block or ball in place, you will encourage the inner thigh muscles to relax.
Photo 1: Basic Lunge
Photo 2: Warrior B
Photo 3: Side Angle
Explore Previous Poses of the Month in Asana Insight