High Lunge (Ashta Chandrasana)
Category: Standing / Lunge
Difficulty: Beginner – Intermediate
Sanskrit/Pronunciation: Ashta Chandrasana (ASH-tah chan-DRAHS-uh-nuh)
Main Focus: Legs, Hips, Hip Flexors, Balance
Props: Yoga Bricks, Yoga Chair, Wall
High Lunge (Ashta Chandrasana) is a standing yoga pose that builds strength and stability through the legs while opening the hips and hip flexors. Practised with the front knee bent and the back leg extended with the heel lifted, the torso remains upright as the arms reach overhead, creating length through the whole body. The pose develops balance, coordination and lower-body strength while preparing the hips and legs for deeper standing poses. Yoga bricks, a yoga chair or a wall can provide additional support and stability, making it easier to focus on alignment and build confidence in the pose.
- From Downward Dog or standing, step your right foot forward between your hands
- Keep the left leg extended behind you, heel lifted, toes grounded
- Bend the front knee to stack over the ankle
- Inhale to lift the torso and sweep the arms overhead, palms facing each other
- Square the hips forward and draw the tailbone down
- Engage the legs and lift through the chest
- Gaze forward or slightly upward
- Hold for 5–10 breaths, then switch sides
- Strengthens legs, glutes, and core
- Increases balance and coordination
- Opens hip flexors and chest
- Builds stamina and mental focus
- Keep hands on hips for more control and stability
- Shorten the stance or lower the back knee to modify intensity
- Use blocks under hands for support when transitioning in or out
- Use a yoga chair beneath the hips for additional support, with a yoga brick beneath the front foot if needed for height and alignment
- Avoid if dealing with recent hip, knee, or ankle injuries
Using a yoga chair in High Lunge provides support beneath the hips, helping to reduce the strength and balance required to hold the pose while still creating a stretch through the hips and hip flexors. Elevating the front foot on a yoga brick can provide additional support and help accommodate the position of the chair, allowing you to focus on lifting through the torso and reaching the arms overhead with greater stability.
Props to Support High Lunge (Ashta Chandrasana)
Props can provide additional support and stability in High Lunge, making it easier to maintain balance and alignment. A yoga chair beneath the hips can reduce the effort required through the legs, while a yoga brick beneath the front foot can provide additional height and support. A yoga mat with good grip can also help keep the grounded foot secure, reducing the risk of slipping and creating a more stable foundation for the pose.
