Rotating Lunge

Benefits:
  • Increase hip, shoulder and thoracic spine mobility
  • Improves lower body and core strength
  • Releases tension in the chest, shoulders and back
Cues:
  • Start in a high lunge
  • On an exhale bring your arms into a cactus position - a 90° angle at your shoulders and at your elbows
  • On an exhale keeping your spine long and your arms stationary turn to the right 
  • On an inhale come to centre
  • On an exhale keeping your spine long and your arms stationary turn to the left
  • You can do this with your back knee down or lifted
Common Errors:
  • The neck is not extended
  • The from the cactus position the arms move towards each other during the twist
Modifications:
  • You can do this pose in a low lunge
  • You can do this pose where the arms are extended fully
Cautions:
  • Knee pain
  • Hip pain
  • Back pain
  • ​Shoulder pain
Alternative Poses:

Anatomy

Lengthening:
Strengthening:

Rotating Lunge with extended arms