High lunge yoga pose can be used to stretch the hip flexors.
The hip flexors work to close the front of the hip joint. With high lunge you focus on opening the front of the hip joint by sinking the pelvis down.
So that you also stretch the psoas major muscle, you can focus on lengthening your torso upwards, and even on bending your ribcage backwards as you hold this yoga pose.
Starting with your back knee on the floor, you can have the top of the foot on the floor or you can tuck the toes forwards.
I like having the top of the foot on the floor since when I lift my knee I then get a stretch along the whole front of the leg, including the front of the ankle. However I also like to practice with toes tucked under.
Focus on pressing your back foot into the floor as you inhale. Imagine kicking the floor with your foot. As you do so notice the tension in your thigh as you increase the pressure. See if you can increase the pressure to the point where your back knee is just about to leave the floor. Then gradually decrease the pressure as you exhale.
If you focus on feeling your back knee as well as your foot you can notice the point at which your knee is about to leave the floor. The knee will feel "empty." (I've included an in-depth explanation of "empty" in my book Balance Basics.) If you relax the leg the knee becomes "full". Try the following four part exercise. Do each part slowly and smoothly.
I used to teach this next part first but I found that students unfamiliar with their body got confused when I added the knee lift after. So I teach beginners the knee lift first and then add the upper body.
With torso upright, focus on first lengthening your neck. Pull your head back and up, and your chin inwards and downwards. Make the back of your neck feel long. Then let your head move forwards and relax your neck as you exhale.
Then, as you lengthen your neck lift and open your chest. Then relax both together while exhaling. Now add the knee lift. As you lengthen your neck and open your ribcage, press your foot down and smoothly lift your knee. Then lower your knee and relax your leg as you relax your spine and neck.
Initially you can have both hands on your front knee to help push your ribcage up and back. Once you are comfortable with lengthening your spine and lifting your knee you can add the arms. On a single inhale, reach the arms forwards and then up as your lift your knee and lengthen your spine. For smoother synchronization I like to reach the arms forwards as I make the back knee empty, then I reach the arms up as I lift the back knee. Reverse these steps to come down.
As you get more comfortable with high lunge you can try bending your spine backwards. I'd suggest that you try lifting your back ribs to give yourself more room to bend. You may also find it helpful to internally rotate your back leg as you do so. But keep your back knee pointing down.
You can also do High lunge with your back shin against a wall.
Use blocks for your hands or keep your hands on your front knee.
For this version, as you inhale you can press your back foot into the wall. Relax as you exhale.
From here you can work at moving your front foot forwards so that you work towards front to back splits.
Keep the torso upright to keep this as a hip flexor stretch.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
PDF or Video
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Steps for working towards bound side angle so that you can bind a little more easily.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.
Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.