(Alana): Techniques, Benefits, Variations

Level – Beginner

High Lunge Pose


High Lunge Prep & Practice


Beginning in Mountain pose (Tadasana) at the top of the mat.  On an exhalation, take a big step back with the left foot, hands come to hips.  Right toes (front foot) pointed toward top of mat, left foot (back foot) toes pointed toward top of mat, heel lifted


Bend right (front) knee, stacking knee over ankle, thigh parallel to floor.. Lengthen left (back) thigh, engaging muscles, press through heel of left (back) foot.


Inner thighs energetically hug toward one another, hips square front to back and side to side, low abs firm in and up, knitting front ribs finding length in the front, sides and back of the torso.


Shoulders stacked over hips, inhale arms slightly forward and up over head, fingers reaching toward the ceiling. Breath is steady, legs, abdominals and arms energized and engaged, soften tops of shoulders away from ears.


To come out of the pose, bend left (back) knee and use the abdominal muscles to mindfully step back to Mountain (Tadasana) at top of the mat, prepare for the second side.


  • Front knee behind ankle instead of stacked
  • Back knee bent
  • Bring hands on hips or goal post arms (shoulder injury)
  • Low Lunge (Ardha Alana)
  • Widen stance

Physical, Mental and Emotional Benefits

  • Improves core strength and balance
  • Aligns muscles and joints of ankle, knee and hip
  • Opens chest and heart
  • Tones leg muscles and lengthens spine


  • Hip or knee injuries (Flexion)
  • Difficulty Standing 
  • Shoulder Injury (see modifications)

Thoughtful Sequencing

Mountain (Tadasana), High Lunge (Alana), Standing Split (Urdhva Prasarita Eka Padasana), Warrior III (Virabhadrasana III), High Lunge (Alana), Mountain (Tadasana).  Repeat on the other side.

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