In yoga we often practice our forward-facing lunges in one of two ways: either a “low lunge” (a lunge with our back knee down on the floor) or a “high lunge” (a lunge with our back knee lifted and *straight*, with the back leg reaching directly back behind us). . But we rarely practice a *third* type of lunge that’s right between the two. Did you know? . This third type of lunge has the back knee lifted like high lunge, but the back thigh angling *down* more than straight back. . This leg positioning has the advantage of not pulling our pelvis into the forward tip of anterior tilt, which often turns our normal high lunges into backbends without our realizing it (‘cuz of the lumbar extension that creates, if you can picture that!) . The other thing I like about this third type of lunge is that it asks the quadriceps of the back leg to work more, so it can be more challenging than your typical yoga high lunge 🔥 . Because we rarely practice this “in-between low lunge & high lunge” position in yoga, it doesn’t really have a name in the yoga world. In the fitness world, it’s often called a “split squat” - and in my yoga classes, I tend to either call it “hovering low lunge” or a “short high lunge”. And I’m not sure which name is best haha! . In the sequence in this video, I’ve used this hovering low lunge (I’ll just call it that for now 😉) and added some spinal rotation to it, while combining it with a single leg twist to the other side. . This is a nice coordination challenge that also works on single leg stability and active spinal rotation - all good things! . Let me know how it goes if you decide to practice or teach this one at all - I hope you enjoy! 💙 . . . . . #lunge #splitsquats #lunges #lowlunge @jenni_rawlings jenni_rawlings Jenni Rawlings

  • Jenni Rawlings In yoga we often practice our forward-facing lunges in one of two ways: either a “low lunge” (a lunge with our back knee down on the floor) or a “high lunge” (a lunge with our back knee lifted and *straight*, with the back leg reaching directly back behind us).
.
But we rarely practice a *third* type of lunge that’s right between the two. Did you know?
.
This third type of lunge has the back knee lifted like high lunge, but the back thigh angling *down* more than straight back.
.
This leg positioning has the advantage of not pulling our pelvis into the forward tip of anterior tilt, which often turns our normal high lunges into backbends without our realizing it (‘cuz of the lumbar extension that creates, if you can picture that!)
.
The other thing I like about this third type of lunge is that it asks the quadriceps of the back leg to work more, so it can be more challenging than your typical yoga high lunge 🔥
.
Because we rarely practice this “in-between low lunge & high lunge” position in yoga, it doesn’t really have a name in the yoga world. In the fitness world, it’s often called a “split squat” - and in my yoga classes, I tend to either call it “hovering low lunge” or a “short high lunge”. And I’m not sure which name is best haha!
.
In the sequence in this video, I’ve used this hovering low lunge (I’ll just call it that for now 😉) and added some spinal rotation to it, while combining it with a single leg twist to the other side.
.
This is a nice coordination challenge that also works on single leg stability and active spinal rotation - all good things!
.
Let me know how it goes if you decide to practice or teach this one at all - I hope you enjoy! 💙
.
.
.
.
.
#lunge #splitsquats #lunges #lowlunge

    @jenni_rawlings

    6 days ago
  • In yoga we often practice our forward-facing lunges in one of two ways: either a “low lunge” (a lunge with our back knee down on the floor) or a “high lunge” (a lunge with our back knee lifted and *straight*, with the back leg reaching directly back behind us). . But we rarely practice a *third* type of lunge that’s right between the two. Did you know? . This third type of lunge has the back knee lifted like high lunge, but the back thigh angling *down* more than straight back. . This leg positioning has the advantage of not pulling our pelvis into the forward tip of anterior tilt, which often turns our normal high lunges into backbends without our realizing it (‘cuz of the lumbar extension that creates, if you can picture that!) . The other thing I like about this third type of lunge is that it asks the quadriceps of the back leg to work more, so it can be more challenging than your typical yoga high lunge 🔥 . Because we rarely practice this “in-between low lunge & high lunge” position in yoga, it doesn’t really have a name in the yoga world. In the fitness world, it’s often called a “split squat” - and in my yoga classes, I tend to either call it “hovering low lunge” or a “short high lunge”. And I’m not sure which name is best haha! . In the sequence in this video, I’ve used this hovering low lunge (I’ll just call it that for now 😉) and added some spinal rotation to it, while combining it with a single leg twist to the other side. . This is a nice coordination challenge that also works on single leg stability and active spinal rotation - all good things! . Let me know how it goes if you decide to practice or teach this one at all - I hope you enjoy! 💙 . . . . . #lunge #splitsquats #lunges #lowlunge https://scontent-frx5-1.cdninstagram.com/v/t51.2885-15/e35/66432883_736296156791377_4447554323977089826_n.jpg?_nc_ht=scontent-frx5-1.cdninstagram.com&oh=cf6cfa3d85fd07937210a84e5674e557&oe=5D5F1842 jenni_rawlings

    In yoga we often practice our forward-facing lunges in one of two ways: either a “low lunge” (a lunge with our back knee down on the floor) or a “high lunge” (a lunge with our back knee lifted and *straight*, with the back leg reaching directly back behind us).
    .
    But we rarely practice a *third* type of lunge that’s right between the two. Did you know?
    .
    This third type of lunge has the back knee lifted like high lunge, but the back thigh angling *down* more than straight back.
    .
    This leg positioning has the advantage of not pulling our pelvis into the forward tip of anterior tilt, which often turns our normal high lunges into backbends without our realizing it (‘cuz of the lumbar extension that creates, if you can picture that!)
    .
    The other thing I like about this third type of lunge is that it asks the quadriceps of the back leg to work more, so it can be more challenging than your typical yoga high lunge 🔥
    .
    Because we rarely practice this “in-between low lunge & high lunge” position in yoga, it doesn’t really have a name in the yoga world. In the fitness world, it’s often called a “split squat” - and in my yoga classes, I tend to either call it “hovering low lunge” or a “short high lunge”. And I’m not sure which name is best haha!
    .
    In the sequence in this video, I’ve used this hovering low lunge (I’ll just call it that for now 😉) and added some spinal rotation to it, while combining it with a single leg twist to the other side.
    .
    This is a nice coordination challenge that also works on single leg stability and active spinal rotation - all good things!
    .
    Let me know how it goes if you decide to practice or teach this one at all - I hope you enjoy! 💙
    .
    .
    .
    .
    .
    #lunge #splitsquats #lunges #lowlunge

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lilly_rose77 - 5 days ago

I do enjoy 💙 introducing this in my classes on a regular basis. Wasn’t sure what to call it so I settled on Suspended low lunge... and yes all great things! Thanks Jenny! 🙏🏻👍🏻💚

wellwithyoga - Neroli Yogi 6 days ago

In my classes we started calling these salty lunges, cause other lunges are sweeter 😂 love the added twists and bonus balance!

nadahajjnada - Nada 6 days ago

I loved it 💗and definitely I will do it with my students!! Thanks for sharing 🙏🏼!!!

fitdegree - fitDEGREE 6 days ago

Oooh will definitely try this lunge variation! Thanks for sharing this video, truly helpful 💖

melissashalongo - Melissa Shalongo 6 days ago

Love the neutral pelvis in this lunge! It’s my fave, and I love to add some pulses with the back knee lifting up and down through a micro range ❤️ thanks for sharing!

yogasankalpa - Lora 6 days ago

Love it! Just made my first IGTV to try and explain the same, but you did it so nicely and cleanly here! I try to get students psyched about the benefits of this version each class 🙌🙌🙌

karinbrattberg_yoga - Karin Brattberg 6 days ago

I started teaching this type of shorter higher more active lunge after looking out over all the yogis with that unintentional and uncontrolled backend thinking I want them to go back to basics and yeah maybe go back to that low bakbendy lunge at some point but away least then they will know what it is they are doing and being able to control it. I've been teaching only these type of lunges a few years and they are met with confusion at first😂

autumn_sellmann - Autumn Rae Sellmann 6 days ago

HA! I literally practiced this lunging in my personal practice today! Thinking to myself I haven’t done back knee taps and hovers in awhile. 😂 There’s something in the air. 😍✨

fitness_pollenator - Travis Pollen 6 days ago

Wow! It never dawned on me that split squats aren't traditionally included on yoga (given they're in between the two extremes). Great observation!