Chair Yoga Positions For The Lower Body: High to Low Lunge

There are so many fun and effective chair yoga positions for the lower body. Here, we take a look at the High Lunge to Low Lunge flow. This can be a great chair yoga pose for beginners. The mat version of the low lunge pose is performed in a lunge position with the back knee bent. Raising the knee off the floor and extending the knee takes us to a high lunge. We can add in the arms by raising them overhead. There can be a number of arm movement variations here as well. We can move this pose to the chair and still get those same elements. If you are looking for a quick video on how to do this pose, scroll to the end of the post.

One of the many great things about this pose is that we get some great range of motion through the hip and the knee. Knee extension and flexion is involved in many mobility tasks. From high level mobility tasks such as walking and stair climbing- all the way to getting in and out of bed. You may also have noticed that proper knee flexion is also important for adequate sitting posture. The ability to have our feet planted firmly on the floor can require our knees to be flexed to 90 degrees comfortably.

In addition, hip flexion is critical for many mobility tasks. Standing up and sitting down smoothly requires adequate hip flexion and extension. Stiffness in the hips and knees can make walking and moving around difficult- as well as the ability to sit comfortably or get in and out of the car. Tight hamstrings or muscles in the low back can lead to back pain. That can lead to issues with posture- and that can lead to a host of other issues. You may be interested to know that we require more hip range of motion when getting dressed than we do for climbing stairs.

This pose gives us 90 degrees of knee flexion. We typically use 90-120 degrees of knee flexion for sitting and standing from a chair or climbing stairs. If you are interested in learning about the normal range of motion of the body’s joints, you can take a look at this article from the CDC – The Normal Joint Range of Motion Study.  Range of motion in the knee affects everything from our gait pattern to how we put on our shoes.

Impaired knee or hip range of motion can result from a number of issues ranging from impairments resulting from a fracture to arthritis. It is important that we take all of our joints through their full range of motion everyday if able. Take a look at this article if you would like some quick information on activity and arthritis-Physical Activity for Arthritis.

The chair yoga positions of High Lunge to Low Lunge can help us get some of that range of motion. I love this flow because you get range of motion, core engagement, movement with the breath, and we can even add a bit of a cardio component to it by adding in the arms. It is a great chair yoga pose for beginners because you can break down the movements and put them together with the arms when you are ready.

High To Low Lunge

How Do We Practice This Chair Yoga Pose For Beginners?

Keep reading for some detailed cues on how we can practice these poses, then take a look at some simple tips for modifications and how we can use these chair yoga positions in our daily exercise routine. Remember to never force or strain any movement and always stop this or any exercise if you experience pain, shortness of breath, or dizziness:

Begin seated in Mountain Pose with a long spine-either all the way back in the chair or come forward away from the support of the chair (this position will require more core engagement)

Ground down through one foot to stabilize and engage the core

Inhale as you straighten the opposite knee

Exhale to bend the knee and release the foot down to the floor

Inhale to raise that same knee up towards the sky

Exhale to gently release the foot down to the floor

Maintain a long spine and broaden through the chest

Repeat 5-6 times or as desired

Repeat on the other side.

How Can We Modify This Pose?

• Only straighten the knee as much as is comfortable (the thigh stays on the chair).
• If straightening the knee is not right for you today, plant the heel and lift the toes up or slide the heel forward on the floor.
• Only raise the knee up as high as is comfortable, or gently use your hands (be sure to keep the spine long).

How Can We Use This Chair Yoga Pose For Beginners?

• You may wish to add in some arms and gently raise the hands overhead as you move between the knee extension and the hip flexion.
• You can hold the knee extension or the hip flexion for a few breaths each time.
• You can try raising the arms as you raise the knee up and then lower them as you place the foot back down (or as you extend the knee).
• You may choose to practice this pose for the number of repetitions of your choice or for your desired amount of time.

Want More?

Take a look at the video for a quick demonstration: High to Low Lunge

If you are interested in more chair yoga positions and poses for the lower body, take a look at the Staff Pose or Chair Pose

If you are new to Chair Yoga, take at look at Is Chair Yoga Right for You?

If you are interested in more lower body chair poses/exercises, take a look at Chair Yoga For The Lower Body

You may enjoy these seated lower body exercises using a yoga block: Yoga Block Exercises

Here is a quick story about a dog (there isn’t really a connection to this pose, it’s just cute).

Take a look at The Peaceful Chair Etsy Shop for Health and Wellness related printable pages.

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Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, the peacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.