Down Dog to Low Flow Lunge

Setup

Begin in a standard Downward-Facing Dog position with hands shoulder-width apart and feet hip-width apart, forming an inverted V-shape. Ensure your back is flat and heels are reaching toward the floor.

The Movement

1. Transition into Lunge: Inhale and lift one leg high into the air for a Three-Legged Dog. Exhale as you bring that same knee forward, bending it to plant the foot firmly between your hands.

2. Low Lunge Phase: Gently lower the back knee to the mat so you are in a low kneeling lunge position. Ensure your front knee is stacked directly over your front ankle to protect the joint.

3. Extension/Flow: As you stabilize, inhale deeply and sweep your arms overhead, reaching toward the ceiling while maintaining a neutral spine. This opens the chest and hip flexors.

4. Return: Exhale to bring your hands back down to frame the front foot. Tuck the back toe, lift the back knee, and step your front foot back to meet the other, returning to your starting Downward-Facing Dog.

Form Tips

• Keep your core engaged throughout the transition to maintain balance.

• Focus on deep, controlled breathing to flow smoothly between positions.

• Ensure the front knee doesn't cave inward; keep it aligned with the middle of your foot.