High-Knee Lunge with Arm Overhead Raised

Setup

• Begin on a space-efficient surface like a yoga mat, starting in a kneeling position or from a standing forward fold.

• Step one foot forward so the knee is bent at a 90-degree angle, with the foot flat on the floor.

• Lower the opposite knee to the ground, ensuring the shin and top of the foot are resting comfortably on the mat.

Execution

• Engage your core to maintain an upright, stable torso rather than leaning forward over the front leg.

• Inhale while lifting both arms directly overhead, keeping hands shoulder-width apart or palms pressed together.

• Keep your shoulders relaxed and down away from your earlobes.

• Gently shift your hips forward and down to intensify the stretch in the hip flexor of the kneeling leg.

• Ensure the front knee stays aligned directly over the ankle, not extending past the toes.

• Hold the position while focusing on deep, rhythmic breathing.