Single-Leg Balance Flow in Warrior + Reverse Lunge

Description

From Mountain Pose, plant your feet firmly and find your stability. Gradually shift your body weight onto one leg, then hinge your torso forward, letting your other leg rise to come into Warrior Pose. Keep your supporting foot engaged and your pelvis stable, and lengthen your trunk in line with your back leg, with your arms alongside your body or reaching forward. From this position, slightly bend your supporting knee, then bring your raised leg back to place your foot far behind you and come into a high lunge. Plant your front foot firmly, with your knee tracking in the direction of your toes, keep your back leg engaged, straighten your torso over your pelvis, and raise your arms while externally rotating your shoulders. Hold for a few breaths, then return with control to the starting position or continue on the other side, aiming for smoothness, balance, and control.

Settings

Equipment

No Equipment

Positions

Stand UpLunge

Muscle groups

Knee flexorsKnee extensorsHip extensorsHip flexorsLumbar extensorsFoot arch stabilizers

Difficulty

Moderate

Movement

FlexionExtension

Contraction mode

ConcentricEccentric